Stir-fried Chinese Broccoli (Gai-lan)

How many times have you walked past the wierd Asian vegetables in the produce section of your grocery store?  I bet it is dozens of times.

And if you were like me, you would have looked at all the lovely greens and then walked on because you didn’t know how to deal with them.

Eventually, I decided that I needed how to find out how to cook some of these veggies because, not only did they look wonderful, they were CHEAP!.  And I knew they were incredibly nutritious as well.

What I am going to show you how to cook in this post is Chinese broccoli, also known as Gai-lan or Kai-lan.  It looks a little like rapini (broccoli raab), but it doesn’t have the same bitter taste and the leaves are rounded rather than toothed.

At the moment, I can buy this veggie in our local grocery store for $1:29 for a huge bunch, which is very cheap compared to a lot of other greens.

And it is very simple to cook….

This recipe is an AIP stage 4 recipe because it contains dried chilli flakes.  These can simply be omitted along with the black pepper to make this 100% AIP.

When reintroducing foods on the AIP, I recommend this guide.

Stir-fried Chinese Broccoli

serves4-6

1 pack/bunch of chinese broccoli (it may be sold as Gai-lan or Kai-lan)

1 tbsp fat of your choice (I used coconut oil)

sea salt and freshly ground black pepper (omit the pepper if sensitive or strict AIP)

2 cloves of garlic – crushed

1/4 tsp chilli flakes (omit if sensitive or strict AIP)

a little bone broth

1-2 tbsp coconut aminos (optional)

chinesebroccoli1

Separate the thick stalks from the leafy tops and trim the bases.  Then chop the stalks into small pieces and place in a bowl.  I like to cut them at a diagonal angle.

chinesebroccoli2

Shred the leafy tops of the vegetable and any small “flowering” parts as well.  Place them in a separate bowl.

chinesebroccoli3

Melt the fat in a wok and add the garlic and chilli flakes (if using)

chinesebroccoli4

Allow them to sizzle briefly but do not allow them to burn – burned garlic tastes bitter.  Then add the chopped stalks

chinesebroccoli5

Stirfry for a few seconds and then pour in a little bone broth.  This will essentially steam-sautee the stalks to tenderize them.  If you are going to add the coconut aminos, add them now.  Otherwise just season with salt and pepper (if using).

chinesebroccoli6

Allow the liquid in the pan to bubble and evaporate until it is almost all gone and then tip in the green leafy tops.

chinesebroccoli7

Toss it all together, stirfrying until there is no excess liquid and the leafy parts are wilted.

chinesebroccoli8

Serve at once….

This is good with any Asian inspired dish but it is equally good with any meat, fish or chicken dish that you would serve other greens with….

One thought on “Stir-fried Chinese Broccoli (Gai-lan)

  1. Pingback: Stuffed Pork Chops and Roasted Onions | salixisme

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s