Stir-fry Chinese vegetables
Gai Lan (Chinese broccoli) is a green leafy vegetable that can be found in Chinese markets or Asian grocery stores. Gai Lan is an excellent source of vitamin A, vitamin C and vitamin K. It's also a great source of folic acid, and has a very high amount of dietary fiber. Baby bok choy, a member of the cabbage family, is packed with vitamins A and C.
Servings: 4
Ingredients
- 1/2 pound to a pound of Gai Lan or Baby Bok Choy
- 1/2 1 tablespoon canola, vegetable or olive oil
- 1 to 2 cloves garlic, finely minced (optional)
- 1 teaspoon grated fresh ginger (optional)
- Pinch of salt
- 1/4 cup of water
Depending on how many vegetables you cook, the number of ingredients may vary.
Directions
- Cut the thicker end of vegetable if needed and rinse vegetables thoroughly
- Heat oil in a wok or large frying pan over high heat
- Stir fry garlic quickly until pale, golden brown (optional)
- Add vegetables, stir until most are thinly coated with oil
- Add ginger (optional)
- Add water and stir vegetables. Cover pan with a lid for 3 to 5 minutes to soften vegetable and capture the flavor.
- Serve as a side dish with fish or meat dish. You may also drizzle some oyster sauce over the Gai Lan after to place it on a dish, but the oyster sauce may be too salty for some people.
Nutrition information (per serving)
- Calories: 45
- Total fat: 3.5 g
- Saturated fat: 0.5 g
- Cholesterol: 0 mg
- Sodium: 150 mg
- Total carbohydrate: 2 g
- Dietary fiber: 1 g
- Total sugars: 1 g
- Protein: 2 g