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Stir-Fried Gai Lan / Chinese Broccoli (炒芥蘭)

Gai lan 芥蘭, also known as Chinese broccoli, is easily identified in the grocery store by its longer stems and smaller florets. Simple and delicious, this side dish is the perfect pair to a weeknight meal.

Prep Time

Servings

4

1/2 tsp salt (2 mL)

1/4 tsp sugar (1 mL)

1/8 tsp pepper (.5 mL)

1/8 tsp monosodium glutamate powder (optional) (.5 mL)

2 Tbsp canola oil (30 mL)

7 thin slices of fresh ginger (7)

2-4 garlic cloves, minced (2-4)

1 lb gai lan, washed and trim 1/2 inch off the stalk (500 g)

1 Tbsp rice wine (15 mL)

  1. In a small bowl, mix the salt, sugar, pepper and monosodium glutamate (MSG) powder and set aside.
  2. In a wok over medium-high heat, add canola oil and ginger slices cooking for 10-15 seconds until fragrant.
  3. Add garlic and gai lan. Toss until gai lan is evenly coated in oil, ginger and garlic.
  4. Increase heat to high. Add rice wine around the sides of the wok to create steam. Cover and allow the steam to cook the vegetables for 1-2 minutes.
  5. Remove the lid and add 1/4 tsp (1 mL) of salt mixture. Toss to evenly distribute seasoning. Keep leftover seasoning mixture for the next time you make this recipe!
  6. Stir-fry for another 30 seconds until vegetables reach desired tenderness. Serve warm.

TIP: If you do not have a wok, you can use a skillet with a lid.

TIP: If gai lan is not available, try bok choy or broccoli.

TIP: Choose firm gai lan stalks with fresh leaves.

TIP: Rice wine and rice wine vinegar are different. Shaoxing, a Chinese cooking wine, was used in this recipe.

Ingredients

1/2 tsp salt (2 mL)

1/4 tsp sugar (1 mL)

1/8 tsp pepper (.5 mL)

1/8 tsp monosodium glutamate powder (optional) (.5 mL)

2 Tbsp canola oil (30 mL)

7 thin slices of fresh ginger (7)

2-4 garlic cloves, minced (2-4)

1 lb gai lan, washed and trim 1/2 inch off the stalk (500 g)

1 Tbsp rice wine (15 mL)

Did you know?

Did you know?

Directions

  1. In a small bowl, mix the salt, sugar, pepper and monosodium glutamate (MSG) powder and set aside.
  2. In a wok over medium-high heat, add canola oil and ginger slices cooking for 10-15 seconds until fragrant.
  3. Add garlic and gai lan. Toss until gai lan is evenly coated in oil, ginger and garlic.
  4. Increase heat to high. Add rice wine around the sides of the wok to create steam. Cover and allow the steam to cook the vegetables for 1-2 minutes.
  5. Remove the lid and add 1/4 tsp (1 mL) of salt mixture. Toss to evenly distribute seasoning. Keep leftover seasoning mixture for the next time you make this recipe!
  6. Stir-fry for another 30 seconds until vegetables reach desired tenderness. Serve warm.

TIP: If you do not have a wok, you can use a skillet with a lid.

TIP: If gai lan is not available, try bok choy or broccoli.

TIP: Choose firm gai lan stalks with fresh leaves.

TIP: Rice wine and rice wine vinegar are different. Shaoxing, a Chinese cooking wine, was used in this recipe.

Nutritional Analysis

Calories

65

Total Fat

5.4 g

Saturated Fat

0.4 g

Cholesterol

0 mg

Sodium

165 mg

Carbohydrates

4.2 g

Fiber

2 g

Sugar

0.8 g

Protein

1 g

Potassium

238 mg

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