Vegetable1 recipes
chinese broccoli.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
gai lankai-lanchinese kalejie lanalboglabra
SERVING
CALORIES
22
PROTEIN
1.1g
CARBS
3.8g
FAT
0.70g
FIBER
2.5g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 85 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein1.1g2%
Carbohydrates3.8g1%
Fiber2.5g9%
Sugar0.80g2%
Total fat0.70g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water92.5g—
MINERALS
Sodium7.0mg0%
Potassium243mg5%
Calcium100mg8%
Iron0.60mg3%
Magnesium18mg4%
Phosphorus42mg3%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.30mg13%
Selenium0.80µg1%
VITAMINS
Vitamin A153µg17%
Vitamin C28.2mg31%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K85µg71%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)99µg25%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 oz28.4g
1 lb453.6g
1 piece45g
HEALTH BENEFITS
Why eat it.
- ✓Rich in folate which is essential for DNA synthesis
- ✓Low calorie and high fiber for digestive health
COOKING TIPS
In the kitchen.
- 1Peel the thick outer skin of the lower stems if they feel woody
- 2Blanch the stalks in boiling water for 1-2 minutes before stir-frying
- 3Pairs exceptionally well with oyster sauce, garlic, and ginger
STORAGE
Keep it fresh.
- Wrap in a damp paper towel and place in a perforated plastic bag
- Store in the refrigerator crisper drawer for 3 to 5 days
- Do not wash until immediately before use to prevent premature rotting
FAQ
Frequently asked questions.
How do I choose the best Chinese broccoli?
Look for firm, thin stems and dark green leaves without yellowing. Avoid stalks that are excessively thick or have many open white flowers, as they may be tough and bitter.
What is the best way to store Chinese broccoli?
Keep it unwashed in a plastic bag in the refrigerator's crisper drawer. It should stay fresh for about 3 to 5 days.
Can I eat the stems of Chinese broccoli?
Yes, the stems are edible and highly valued. If they are thick, you can peel the outer layer or slice them diagonally to ensure they cook evenly with the leaves.
What can I use as a substitute for Chinese broccoli?
Broccolini is the closest substitute. You can also use regular broccoli, rapini (broccoli rabe), or bok choy, though the flavor profile will vary slightly.
Is Chinese broccoli bitter?
It has a slightly bitter and earthy flavor, similar to broccoli but more pronounced. Blanching it briefly before cooking can help reduce the bitterness.
How do I prepare Chinese broccoli for cooking?
Rinse thoroughly in cold water. Trim the very bottom of the stems. Separate the leaves from the thick stems and cut the stems into bite-sized pieces for even cooking.
Can Chinese broccoli be frozen?
Yes, but it must be blanched first. Boil for 2 minutes, plunge into ice water, drain well, and freeze in airtight bags for up to 8-12 months.
What are common dishes made with Chinese broccoli?
It is most commonly served steamed with oyster sauce (Gai Lan Chow), stir-fried with garlic and ginger, or added to noodle dishes like Pad See Ew.
RECIPES
Cook with chinese broccoli.
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