Chinese Broccoli

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Chinese Broccoli
45 min.
8
31kcal

Suggestions


Craving a vibrant, healthy, and incredibly flavorful side dish that comes together in a flash? Look no further than this easy Chinese Broccoli recipe! Perfect for busy weeknights or elegant dinner parties, this dish transforms humble broccoli (gai lan or even regular broccoli!) into a culinary delight.

What makes this recipe truly special? It's naturally vegetarian, vegan, gluten-free, and dairy-free, making it a winner for almost any dietary need. Plus, with just a handful of simple ingredients – including the magic of Asian sesame oil and soy sauce – you'll achieve a restaurant-quality taste in under 45 minutes. It's a guaranteed way to impress your friends and family without spending hours in the kitchen.

Get ready to experience the bright, fresh flavors and satisfying crunch of perfectly cooked broccoli, elevated by the aromatic sesame oil and savory soy sauce. This recipe is a testament to how simple ingredients, when combined with care, can create something truly exceptional. Whether you're a seasoned cook or just starting out, you'll find this recipe incredibly easy to follow and endlessly adaptable to your own preferences. Let's get cooking!

Ingredients

  • pounds regular broccoli chinese (gai lan) (see notes)
  • teaspoons asian sesame oil toasted ()
  • tablespoons soya sauce 

Equipment

  • bowl
  • frying pan

Directions

  1. Rinse broccoli. Pull off and discard any yellow or damaged leaves; trim off and discard stem ends. If stalks have a tough, fibrous skin, peel it off. If stalks are thicker than 1/2 inch, cut lengthwise to that size.
  2. Cut stalks, including leaves and florets, into 2- to 3-inch lengths.
  3. In a 5- to 6-quart covered pan over high heat, bring about 2 quarts water to a boil.
  4. Add broccoli and cook, uncovered, just until barely tender to bite, 3 to 5 minutes.
  5. Drain.
  6. Pour onto a platter.
  7. In a small pitcher or bowl, mix soy sauce and sesame oil.
  8. Drizzle over broccoli.

Nutrition Facts

Calories31kcal
Protein23.49%
Fat30.98%
Carbs45.53%

Properties

Glycemic Index
5.88
Glycemic Load
0.77
Inflammation Score
-5
Nutrition Score
8.3386955727702%

Flavonoids

Luteolin
0.45mg
Kaempferol
4.45mg
Myricetin
0.03mg
Quercetin
1.85mg

Nutrients percent of daily need

Calories:30.82kcal
1.54%
Fat:1.21g
1.87%
Saturated Fat:0.21g
1.29%
Carbohydrates:4.02g
1.34%
Net Carbohydrates:2.51g
0.91%
Sugar:1.04g
1.16%
Cholesterol:0mg
0%
Sodium:270.08mg
11.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.07g
4.14%
Vitamin C:50.58mg
61.3%
Vitamin K:57.97µg
55.21%
Folate:36.53µg
9.13%
Manganese:0.14mg
7.08%
Vitamin A:353.23IU
7.06%
Fiber:1.51g
6.04%
Vitamin B6:0.11mg
5.41%
Potassium:188.71mg
5.39%
Phosphorus:43.27mg
4.33%
Vitamin B2:0.07mg
4.3%
Magnesium:13.71mg
3.43%
Vitamin B5:0.34mg
3.42%
Vitamin E:0.46mg
3.04%
Iron:0.52mg
2.89%
Vitamin B1:0.04mg
2.86%
Calcium:27.55mg
2.75%
Vitamin B3:0.54mg
2.7%
Selenium:1.45µg
2.08%
Copper:0.03mg
1.69%
Zinc:0.25mg
1.68%
Source:My Recipes