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By G L Y

Chinese Broccoli (Kai Lan)

Updated at: Thu, 17 Aug 2023 00:11:42 GMT

Nutrition balance score

Good
Glycemic Index
35
Low
Glycemic Load
5
Low

Nutrition per serving

Calories347.4 kcal (17%)
Total Fat31.5 g (45%)
Carbs14.1 g (5%)
Sugars2.1 g (2%)
Protein3.6 g (7%)
Sodium1194.3 mg (60%)
Fiber4.3 g (15%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Heat the vegetable oil in a small saucepan over medium-high heat. Add the garlic and cook until just starting to colour (the garlic will continue cooking as it sits, so be sure to remove it from the heat before the garlic is golden brown). Use a fine slotted spoon or sieve to drain the garlic and transfer to some paper towel to drain. Transfer the garlic oil to a heat-proof bowl.
vegetable oilvegetable oil¼ cup
garlic clovesgarlic cloves6
Step 2
Mix 2 tablespoons of the garlic oil with the oyster sauce, soy sauce, sesame oil, sugar and water. Set aside for later.
oyster sauceoyster sauce3 Tbsp
soy saucesoy sauce1 Tbsp
sesame oilsesame oil1 tsp
sugarsugar¼ tsp
waterwater1 Tbsp
Step 3
To prepare the Chinese broccoli, cut off the leafy parts and set aside. Use a vegetable peeler or knife to peel the outer layer of skin off the stem parts.
Chinese broccoliChinese broccoli400g
Step 4
Heat a large pot of water over high heat. When boiling, add in the stems of the broccoli and cook for 2 minutes. Then add the leaves and cook for another minute. Drain the broccoli and transfer to a serving plate. Pour over the oyster sauce mixture and sprinkle generously with the fried garlic.
Chinese broccoliChinese broccoli400g
garlic clovesgarlic cloves6
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