| Prep: 20 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 365 | 10g | 2g | 22g |
| sugars | fibre | protein | salt |
| 6g | 4g | 45g | 1.8g |
One of my all-time favorite recipes to dish up is the delightful Kai-lan and Chicken Stir Fry. Now I know what you’re thinking, “Emily, isn’t Kai-lan a leafy green veggie commonly used in Asian cuisine?” You’re absolutely right, but just like any other great cook, I am always willing to venture out of my comfort zone and whip up something truly exciting. And, believe me, this dish fuses together my Southern roots with a dash of Asian cuisine perfectly.
Gourmet Cooking – A Nod to Healthy Eating
Kai-lan, also known as Chinese broccoli, is not only enticing to the palate but also packed with beneficial nutrients. It’s an excellent source of vitamins A, C, and K; and teeming with iron and calcium. Throw in some bell peppers, carrots, onions and lean chicken breast and we have ourselves a meal that’s not just comforting, but healthy too!
Turn to the Far East… With a Southern Touch
Don’t be fooled, this isn’t your ordinary Chicken Stir Fry. The addition of oyster sauce lends a certain depth to the flavor profile that sets it apart. Plus, I put a bit of my Southern touch to it by using cornstarch to thicken the sauce for that creamy texture we Southerners love. Not to mention a pinch of red pepper flakes for that occasional kick!
Served up with a side of jasmine rice or quinoa to up the health benefits, the Kai-lan and Chicken Stir Fry makes up for a complete meal. The fresh, vibrant colors not only bring life to your dinner table but also make for a visually appealing social media post!
If you’ve savored classics like General Tso’s Chicken or Kung Pao Chicken, this recipe might just become your new favorite. It sits just right with a crowd-pleasing Asian Coleslaw or an Asian-inspired Chicken Fried Rice. Or, give it a Southern twist, serve it up with traditional hush puppies or a refreshing Southern coleslaw .
This might not be a typical biscuit or fried chicken dish from my repertoire, but as they say – a true culinary adventure requires a bit of thrill and novelty. Just as how I love trying a new surf spot once in a while, or catching a new release at the movies, the thrill of experimenting in the kitchen is a joy I wouldn’t trade for anything. So here’s to fresh culinary adventures with the Kai-lan and Chicken Stir Fry!
What You’ll Need
- 2 lbs chicken breast, thinly sliced
- 2 bunches kai-lan (Chinese broccoli), cut into bite-sized pieces
- 2 bell peppers, thinly sliced
- 2 large carrots, thinly sliced
- 1 large onion, thinly sliced
- 4 cloves of garlic, minced
- 1 tablespoon ginger, minced
- 4 tablespoons soy sauce
- 2 tablespoons oyster sauce
- 2 tablespoons cornstarch
- 1 tablespoon vegetable oil
- 1 tablespoon sesame oil
- 1/2 cup chicken broth
- 1 teaspoon crushed red pepper flakes (optional)
- Salt and pepper to taste
Method
Step One
Begin by heating the vegetable oil and sesame oil in a large frying pan or wok over medium-high heat. Once hot, add the garlic and ginger. Stir-fry for a minute or until fragrant.
Step Two
Add the thinly sliced chicken breast to the pan. Season with salt and pepper and stir-fry until the chicken is cooked thoroughly. This should take about 5-7 minutes.
Step Three
Next, incorporate the bell peppers, carrots, and onions into the pan. Continue stir-frying for another 5 minutes, or until the vegetables are tender.
Step Four
Add the kai-lan (Chinese broccoli) to the pan. Stir-fry for another 2-3 minutes, or until the kai-lan is bright green and slightly wilted.
Step Five
In a separate bowl, whisk together the soy sauce, oyster sauce, cornstarch, and chicken broth until smooth. Pour this mixture over the stir-fry in the pan and stir well to combine. If you want a bit of heat, add the crushed red pepper flakes at this point.
Step Six
Continue cooking for another 1-2 minutes or until the sauce has thickened. Adjust seasonings as needed.
Step Seven
Remove from heat and serve immediately. This dish pairs well with a side of steamed rice or noodles.
