Stir Fried Kai Lan or Broccoli
Bring vibrant flavor and effortless sophistication to your dining table with this Stir-Fried Kai Lan or Broccoli recipe! Perfectly balancing tender-crisp vegetables with the savory depth of oyster sauce, light soy sauce, and a whisper of sesame oil, this dish highlights simple yet bold Asian-inspired flavors. A quick blanch ensures the kai lan stems or broccoli florets stay beautifully green and fresh, while a sizzling stir-fry with fragrant garlic elevates the dish to perfection. Ready in just 20 minutes, this versatile recipe is ideal as a nutritious side dish or a light main when paired with steamed rice. Whether you choose the leafy crunch of kai lan or the classic appeal of broccoli, this stir-fry is guaranteed to delight your taste buds and impress your guests.
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Recipe Information
Ingredients
- 300 grams Kai lan (Chinese broccoli) or broccoli florets
- 3 pieces Garlic cloves, minced
- 2 tablespoons Vegetable oil
- 2 tablespoons Oyster sauce
- 1 tablespoon Light soy sauce
- 1 teaspoon Sesame oil
- 1 teaspoon Sugar
- 2 tablespoons Water
- 1 teaspoon Salt (optional, for blanching)
Instructions
Prepare the kai lan or broccoli: Rinse thoroughly under running water. For kai lan, separate the stems and leaves; cut the thicker stems diagonally for even cooking. For broccoli, break them into bite-sized florets.
If blanching: Bring a large pot of water to a boil with 1 teaspoon of salt (optional). Blanch the kai lan stems or broccoli florets for 1 minute, then add the leaves and blanch for an additional 30 seconds. Drain and set aside. This step helps the vegetables remain vibrant in color.
In a small bowl, mix the oyster sauce, soy sauce, sesame oil, sugar, and water. Stir until well combined; set aside.
Heat a wok or large skillet over medium-high heat. Add the vegetable oil and swirl to coat the surface.
Add the minced garlic to the wok and stir-fry for 10-15 seconds until fragrant, being careful not to burn it.
Add the blanched kai lan or broccoli to the wok. Stir-fry for 1-2 minutes, making sure the vegetables are evenly coated with the oil and garlic.
Pour in the prepared sauce mixture. Toss the vegetables to coat evenly with the sauce. Cook for another 1-2 minutes until the vegetables are heated through and the sauce thickens slightly.
Taste and adjust seasoning, if needed.
Remove from heat and transfer to a serving dish. Serve immediately as a side dish or enjoy it with steamed rice.
Nutrition Facts
Calories |
461 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.8 g | 52% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 22.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4058 mg | 176% | |
| Total Carbohydrate | 21.0 g | 8% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 5.7 g | ||
| Protein | 7.4 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 783 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
