Oyster Sauce Gai Lan is steamed until perfectly cooked and drizzled with garlic oil and an oyster sauce, sesame oil and crushed red pepper sauce. Similar in looks to choy sum, it has a slightly bitter (but delicious) flavor not unlike your common broccoli. It’s even delicious tossed with garlic browned butter and served with rice. Quick and easy to prepare, it is loaded with nutrients.
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Gai lan is incredibly vibrant when lightly steamed. It also helps to retain all those vital nutrients it contains. Chinese broccoli is harvested just as the first flower buds begin to open and is one one of the world’s most nutritious vegetables. With one of the highest calcium contents of any food, it’s also rich in iron, vitamin A, and vitamin C.
Gai Lan is part of the brassica family – think Brussels sprouts, cabbage, broccoli, kale and such. Like many leafy green vegetables, gai lan is a powerhouse of nutrients. It contains high amounts of beta carotene. Beta carotene helps prevent age related macular degeneration, which causes vision loss and eventually blindness. It’s also a good source of vitamin E. Vitamin E decreases the risk of some cancers and improves immune function, preventing viral and bacterial infections. Like any greens in the brassica family, gai lan is a good source of dietary fiber.
Gai lan is quick and easy to cook and now is becoming more readily available in stores. Some grocery stores carry it but you can find it in Asian markets and international stores. The way I’ve cooked it here, with oyster sauce is Cantonese style and is the most common way gai lan is served. Of course the crunchy garlic on top adds the perfect savory crunch.
Oyster Sauce Gai Lan with Crispy Garlic makes a delicious and highly nutritious so consider it instead of the usual greens or add it to stir-fries. It’s always best to give the thick stems a head-start in the wok, before adding the leafy tops.
OYSTER SAUCE GAI LAN & CRISPY GARLIC
Ingredients
- 1 bunch or bag gai lan (Chinese broccoli – available in grocery stores and Asian markets)
- 2 tablespoons peanut oil or other neutral oil
- 6 to 8 fat garlic cloves, peeled and thinly sliced lengthways
- 1/4 cup oyster sauce also available in grocery stores and Asian markets
- 2 tablespoons hot water
- 1 teaspoon crushed red pepper chili flakes
- 1 teaspoon sesame oil
- 1/2 teaspoon granulated sugar
Instructions
- Cut the gai lan in half crossways – this is so you can start to cook the stems first as they take the longest. Cut any really thick stems in halves lengthways.
- Heat the peanut oil in a small to medium sized frying pan over medium heat. Add the sliced garlic. Cook, turning the garlic, for 2 minutes or so until the garlic is golden brown. Now watch this as it can go from raw to burnt quite quickly. Remove the garlic to paper towel and set aside. Keep the oil and set that aside too.
- Add an inch or two of water to a large, deep wok or frying pan. Add a little salt to the water and bring to a boil over medium-high heat. Add the gai lan stems. Cover and cook for 1 to 2 minutes depending on their thickness.
- Add the leafy tops and stir to combine. Cook, covered 1 to 2 minutes, until leaves are tender and just wilted and the stalks are tender-crisp. Drain well and transfer to a serving platter.
- Combine remaining ingredients in a small bowl. Drizzle the warm peanut oil over the gai lan. Then the oyster sauce mixture. Sprinkle with crispy garlic. Serve immediately. Serves 4 to 6.
Nutrition
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