| Prep: 15 mins | Cook: 10 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 135 | 8g | 1g | 12g |
| sugars | fibre | protein | salt |
| 2g | 3g | 5g | 0.4g |
As a food lover, nothing excites me more than discovering a new recipe to share with my readers, and today, I delighted to introduce you to Sautéed Kai-lan with Garlic. This vibrant, aromatic vegetable-based recipe is a delectable way to infuse your mealtime with the flavors of Asia, and in my Boston kitchen, it has become a beloved staple during our family mealtimes.
A Nod to My Roots and a Journey to the East
As someone whose heart has always been divided between the coastal treasures of New England and the hearty charm of Ireland, I have long been fascinated by the way the humble vegetable can take center stage in a recipe. Just as a plump Maine lobster can be the star of the show, or the humble potato can pack a flavorful punch in an Irish stew, so too, the Kai-lan, or Chinese broccoli, claims the limelight in this Sautéed Kai-lan with Garlic recipe.
Nutrition and Pleasure in Every Bite
But more than just delivering a vibrant burst of flavor, this recipe is also packed with health benefits.
Kai-lan is rich in Vitamins A, C and K as well as minerals like potassium and iron. Garlic, on the other hand, is renowned for its anti-inflammatory properties and can help in boosting immunity – a perfect blend of delicious and healthy.
Creating a balance of taste and health, sure to tantalize your taste buds while adding a healthy dose of wellbeing, and a thrill to my culinary adventures. Frequently, I find myself pulling out the garlic and Kai-lan from the pantry after a long day, eager to once more dive into the medley of flavors offered by this exotic yet accessible recipe.
A Recipe for All Occasions
Furthermore, this dish beautifully blends with other Asian-inspired dishes. Perhaps you could pair it with some beef stir fry or salmon teriyaki for a hearty and filling meal.
As I sauté the garlic until it’s just the right shade of golden brown, I can’t help but think of my fiancé Laura and our baby boy. I picture us gathered around the table, sharing stories and laughter while enjoying this delightful dish, just the kind of family moment I’ve always cherished. It’s these simple joys that make cooking so rewarding, so meaningful to me. And I hope this Sautéed Kai-lan with Garlic recipe brings similar moments of joy to your home as well.
What You’ll Need
- 2 bunches of Kai-lan (Chinese broccoli)
- 6 cloves of garlic, finely chopped
- 3 tablespoons of vegetable oil
- 1 teaspoon of salt
- 1 teaspoon of sugar
- 1 tablespoon of oyster sauce (optional)
Method
Step One
Start by washing the Kai-lan thoroughly and then cut them into 2-inch long pieces. Make sure to separate the leaves from the stems as you do this because the stems will take a longer time to cook.
Step Two
Next, heat the vegetable oil in a large pan over medium heat. Once the oil is hot, add the finely chopped garlic to it. Sauté the garlic until it turns golden brown. Be sure to stir it constantly to prevent it from burning.
Step Three
Add the stems of the Kai-lan into the pan and stir-fry them for about 2 minutes. Afterwards, add the leaves, salt, and sugar, then continue to stir-fry until the leaves start wilting.
Step Four
If you’re using oyster sauce, drizzle it over the Kai-lan and stir well to evenly distribute the sauce. Ensure that all the Kai-lan pieces are well coated with the sauce.
Step Five
Continue to sauté the whole mixture for another minute or until the Kai-lan becomes tender but is still vibrant in color. Once done, remove from heat. Your Sautéed Kai-lan with Garlic is ready to serve and enjoy.
