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