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

  • Half a pound to a pound of Gai Lan or Baby Bok Choy
  • Half to 1 tablespoon canola, vegetable or olive oil
  • 1-2 cloves garlic, finely minced (optional)
  • 1 teaspoon grated fresh ginger (optional)
  • Pinch of salt
  • 1/4 cup of water
  • (Depending on how much vegetables you cook, the amount of ingredients may vary.)

Directions

  1. Cut thicker end of vegetable if needed and rinse vegetables thoroughly 
  2. Heat oil in 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 lid for 3-5 minutes to soften vegetable and capture 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)

Using 1 lb bok choy and 1 tablespoon oil:

  • 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
  • Sugars: 1 g
  • Protein: 2 g

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Executive Chef

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