Stir Fried Chinese Broccoli
Especially popular in Cantonese cooking, Chinese broccoli is not the
same as the bushy stalks most Westerners are familiar with. Sometimes
known as kai lan or kale, Chinese broccoli is mostly made up of thick,
flat leaves and thin stalks. It is a member of the mustard family and
tastes best when cooked rather than raw. Additionally, Chinese broccoli
has its own unique flavor that is slightly sweet. Its tastes blend
especially well with oyster sauce and garlic. When selecting Chinese
broccoli, look for those bunches that have a rich, dark green color.
Nutritionally, Chinese broccoli is quite healthy. It contains a greater
percentage of protein and fiber than most other leafy vegetables, and is
a great source of antioxidants. Plus, it is low in calories, which makes
it a great choice for those on a diet. It is also an excellent source of
vitamins A and C, and contains some calcium and iron. As far as cooking,
kale is usually stir fried. However, it can also be boiled or blanched
quite easily. This recipe makes a great side for other Chinese dishes.
It is exceptionally healthy and provides notable amounts of both protein
and fiber.
Ingredients:
- 3 tablespoons vegetable oil (or as needed for stir-frying)
- 4 garlic cloves (minced)
- 1 teaspoon fresh ginger (minced)
- 2 lbs Chinese broccoli (Note: substituting regular broccoli will
not provide the same taste and will alter the cooking time.)
- 1/2 cup chicken broth (fresh or canned)
- 2 tablespoons oyster sauce
- 1 tablespoon sherry
- 2 teaspoons sugar
Directions:
- Wash the Chinese broccoli thoroughly and pat dry with paper
towels. Trim the ends of the stems and cut into small pieces. Pieces
approximately one-inch in size are best for eating with chopsticks.
- Heat a skillet or wok over medium-high heat. When hot, add oil
and garlic and ginger.
- Stir fry until garlic achieves a pale yellow color. (Note: Do
not overcook. Garlic should not brown)
- Add Chinese broccoli and chicken broth. Stir fry for
approximately two minutes.
- Add oyster sauce, sherry, and sugar to wok. Continue stir frying
until Chinese broccoli is slightly tender (approximately four to
five minutes)
- Serve warm as an accompaniment to other dishes. This recipe
makes enough for approximately four dishes.
Variations:
This dish demonstrates how Chinese broccoli can be cooked and served
on its own. However, this vegetable is often paired with other great
Chinese ingredients. Bean curd is a popular addition to a stir-fry dish
featuring Chinese broccoli. Other filling accompaniments are pork and
tofu. These are great for making this side dish into a main course. As
for vegetables, onions pair especially well with Chinese broccoli as do
carrots and celery.
To change some of this recipe’s flavors, try substituting soy sauce
for the sherry. You can also vary the quantities of ginger and garlic in
the recipe, or use water instead of chicken broth. Finally, you may
season the dish with salt and pepper according to your tastes.
 |
Guest Book |
|
|
