Stir-fry Chinese vegetables

Contributed by Food for health editors

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


  • 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.


  1. Cut the thicker end of vegetable if needed and rinse vegetables thoroughly 
  2. Heat oil in a wok or large frying pan over high heat 
  3. Stir fry garlic quickly until pale, golden brown (optional) 
  4. Add vegetables, stir until most are thinly coated with oil 
  5. Add ginger (optional) 
  6. Add water and stir vegetables. Cover pan with a lid for 3 to 5 minutes to soften vegetable and capture the flavor. 
  7. 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