This is a dish that’s easy to prepare, pleasing to the eye, and full of beta‑carotene. What more could you ask for?
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients
| Ingredient | Quantity |
|---|---|
| Gai lan (Chinese broccoli), washed | 2 bunches |
| Oyster sauce | 60 ml |
| Crushed garlic clove | 1 |
| Light soy sauce | 1½ tablespoons |
| Powdered sugar | 1 teaspoon |
| Vegetable oil | 1 tablespoon |
| Sesame oil | 2 teaspoons |
Instructions
- Separate the gai lan stems from the leaves. Cut the stems in half lengthwise. Cut the leaves in half widthwise.
- Combine the oyster sauce, garlic, soy sauce, and sugar in a small bowl and stir until the sugar dissolves.
- Cook the gai lan stems and leaves in a large pot of boiling water for 2‑3 minutes, or until bright green and tender but crisp. Refresh under cold water. Drain. Transfer to a serving dish.
- Heat the vegetable oil and sesame oil in a pan over high heat for 30 seconds. Pour over the gai lan. Drizzle with the oyster sauce mixture and serve.
Note: This recipe can be prepared up to the end of step 2, up to 1 hour before, and then continue from step 3 until 10 minutes before serving.
Nutrition Facts
| Nutrition | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 95 kcal | 5% |
| Total Fat | 5 g | 6% |
| Saturated Fat | 0.5 g | 3% |
| Trans Fat | 0 g | |
| Cholesterol | 0 mg | 0% |
| Sodium | 290 mg | 13% |
| Total Carbohydrate | 9 g | 3% |
| Dietary Fiber | 3 g | 11% |
| Total Sugars | 2 g | |
| Protein | 4 g | 8% |
| Vitamin A | 700 IU | 14% |
| Vitamin C | 45 mg | 50% |
| Calcium | 70 mg | 5% |
| Iron | 1.5 mg | 8% |
*Disclaimer: Nutrition estimates are for general guidance only, based on a 2,000‑calorie diet. Actual values vary with oil amount, sauce brand (oyster/soy sauce), and cooking method.*