Chicken & Broccoli (Gai Lan with Chicken) Recipe
Chicken and broccoli stir-fry is a classic Chinese restaurant-style dish that's quick and easy to make at home. This recipe takes it up a notch by using gai lan, also known as Chinese broccoli, which is a leafy green vegetable that's slightly bitter and has a nutty flavor.
In this blog post, we’ll dive into the details of this delicious recipe, from the ingredients you'll need to the step-by-step instructions for preparing it. We'll also discuss the health benefits of gai lan and the nutritional value of this dish.
Ingredients:
2 heads of gai lan (Chinese broccoli)
2 boneless chicken breasts
2 cloves garlic, minced
1 tablespoon vegetable oil
1 tablespoon cornstarch
1 tablespoon soy sauce
1 tablespoon oyster sauce
1 teaspoon sugar
1/2 teaspoon sesame oil
1/4 teaspoon white pepper
1/4 cup chicken broth
Instructions:
Wash the gai lan thoroughly and cut off the tough bottom part of the stems. Cut the stems into 2-inch pieces and separate the leaves from the stems.
Cut the chicken breasts into thin strips and marinate with cornstarch, soy sauce, and a pinch of white pepper for at least 10 minutes.
In a small bowl, mix together the oyster sauce, sugar, sesame oil, and chicken broth.
Heat a wok or large skillet over high heat and add the vegetable oil. Add the minced garlic and stir-fry for a few seconds until fragrant.
Add the chicken strips to the wok and stir-fry until they are cooked through, about 3-4 minutes.
Add the gai lan stems to the wok and stir-fry for 1-2 minutes.
Add the gai lan leaves to the wok and stir-fry for another 1-2 minutes until they are wilted.
Pour the sauce over the chicken and gai lan in the wok and stir-fry for another 1-2 minutes until the sauce thickens and coats the chicken and vegetables.
Serve hot with steamed rice.
Now, let's take a closer look at some of the ingredients and their health benefits.
Gai Lan (Chinese Broccoli)
Gai lan is a nutrient-dense vegetable that's low in calories but high in fiber, vitamins, and minerals. It's an excellent source of vitamin C, vitamin K, vitamin A, and folate. It's also rich in antioxidants and has been shown to have anti-cancer properties.
Chicken
Chicken is a good source of lean protein and is low in fat, making it a healthy addition to any diet. It's also rich in vitamins and minerals, including vitamin B6, vitamin B12, and zinc.
Garlic
Garlic has been used for medicinal purposes for thousands of years and is known for its anti-inflammatory and antibacterial properties. It's also rich in antioxidants and has been shown to help reduce the risk of heart disease.
Soy Sauce
Soy sauce is made from fermented soybeans and is a staple in many Asian cuisines. It's a good source of protein and contains essential amino acids. It's also rich in antioxidants and has been shown to have anti-cancer properties.
Oyster Sauce
Oyster sauce is a thick, savory sauce made from oyster extract, soy sauce, and sugar. It's a good source of iron and has a rich umami flavor that adds depth to any dish.
This gai lan and chicken stir-fry recipe is a delicious and healthy meal that's easy to make at home. It's packed with nutrients and flavor, making it a perfect weeknight dinner option. Plus, it's a great way to add more vegetables to your diet in a delicious and satisfying way.
Easily Customizable
One of the great things about this recipe is that it's highly customizable. If you don't have gai lan on hand, you can substitute other vegetables like broccoli, bok choy, or even bell peppers. You can also adjust the amount of sauce to your liking or add in other seasonings like ginger or chili flakes for a little extra kick.
To make this recipe even more nutritious, you can serve it with brown rice instead of white rice. Brown rice is a whole grain that's higher in fiber and nutrients than white rice, making it a healthier option.
Which Came First…? The Chicken or The Egg?
When cooking this dish, it's important to remember to cook the chicken first before adding in the vegetables. This helps to ensure that the chicken is fully cooked and tender, and prevents the vegetables from becoming overcooked and mushy.
Another tip is to have all your ingredients prepped and ready to go before you start cooking. Stir-frying is a fast cooking method, so having everything ready beforehand will make the process much smoother and prevent any burning or overcooking.
Overall, this gai lan and chicken stir-fry recipe is a tasty and healthy option for anyone looking to add more vegetables and lean protein to their diet. It's a great way to explore new flavors and cuisines, and can easily be adapted to suit your personal taste preferences. So why not give it a try and enjoy a delicious and nutritious meal tonight?
Here are some more tips and tricks to make this recipe even better:
For an extra boost of flavor, you can marinate the chicken for a few hours or overnight in the refrigerator. Simply mix the chicken with the cornstarch, soy sauce, and white pepper, cover, and refrigerate until ready to use.
If you don't have chicken broth on hand, you can use water instead. However, using chicken broth will add more depth and richness to the dish.
To make the dish even more colorful and appealing, you can sprinkle some toasted sesame seeds or chopped green onions on top before serving.
To prevent the gai lan from becoming overcooked, make sure to add the stems to the wok first and cook them for a minute or two before adding the leaves. The stems take longer to cook, and adding them first ensures that they will be cooked through by the time the leaves are wilted.
If you want to make this recipe even healthier, you can use less oil or substitute it with a healthier oil like avocado oil or coconut oil.
If you're not a fan of chicken, you can use other proteins like beef, pork, shrimp, or tofu. Just make sure to adjust the cooking time accordingly.
If you want to make a larger batch of this dish, simply double or triple the recipe. However, make sure to cook it in batches to prevent overcrowding the wok or skillet, which can lead to steaming instead of stir-frying.
Your Tastebuds Will Thank You!
This gai lan and chicken stir-fry recipe is a delicious and healthy way to enjoy Chinese cuisine at home. With a few simple ingredients and some basic cooking techniques, you can create a flavorful and satisfying meal in no time. So why not give it a try and discover the joys of stir-frying? Your taste buds (and your body) will thank you!
Here are a few more tips and tricks to help you get the most out of this recipe:
To ensure that your gai lan is tender and flavorful, it's important to use fresh produce. Look for crisp, bright green gai lan with no yellow or wilted leaves. If you're not able to find fresh gai lan, you can use frozen gai lan instead.
For a little extra heat, you can add some sliced chili peppers or chili flakes to the dish. Be careful not to add too much, though, as the dish should be mildly spicy rather than overpoweringly hot.
If you're short on time, you can use pre-sliced chicken breast or frozen, pre-cooked chicken strips instead of slicing and marinating your own chicken. However, using fresh chicken will give you the best flavor and texture.
If you're serving this dish to kids or anyone who is sensitive to spicy foods, you can leave out the white pepper or reduce the amount used in the marinade.
To get the perfect stir-fry texture, make sure to cook the chicken and vegetables over high heat and stir constantly. This will help to prevent the chicken and vegetables from sticking to the pan and ensure that they cook evenly.
If you're new to stir-frying, it can be helpful to watch some tutorial videos or read up on basic stir-frying techniques. Stir-frying is a quick and easy cooking method, but it does require some practice and technique to get it just right.
To make this dish even more nutritious, you can add some other vegetables like sliced carrots, snap peas, or mushrooms. Just be sure to adjust the cooking time and add the vegetables in order of cooking time (i.e. the ones that take longer to cook first).
Overall, this gai lan and chicken stir-fry recipe is a simple and delicious way to enjoy a healthy and flavorful meal at home. With a little practice and some creativity, you can customize this recipe to suit your personal taste preferences and dietary needs. So why not give it a try and impress your family and friends with your stir-frying skills?
If you're looking to expand your culinary horizons and try some other dishes that would pair well with gai lan and chicken stir-fry.
Here are a few ideas to get you started:
Fried Rice: This classic Chinese dish is a great way to use up leftover rice and add some extra texture and flavor to your meal. You can make fried rice with a variety of ingredients, including eggs, peas, carrots, and soy sauce. You can even add some diced chicken to make it a complete meal.
Vegetable Chow Mein: This stir-fried noodle dish is a popular Chinese takeout option that's easy to make at home. You can use a variety of vegetables, including carrots, cabbage, and bean sprouts, and add some sliced chicken or tofu for protein.
Egg Drop Soup: This light and comforting soup is a great way to start off your meal. Made with chicken broth, eggs, and a few simple seasonings, it's a quick and easy dish that's perfect for chilly evenings.
Steamed Dumplings: If you're looking for a tasty appetizer to serve alongside your gai lan and chicken stir-fry, steamed dumplings are a great choice. You can find pre-made dumplings at many grocery stores, or you can make your own using a simple dough and your choice of filling.
Sesame Noodles: This cold noodle dish is a refreshing and flavorful addition to any meal. Made with a simple sauce of soy sauce, sesame oil, and other seasonings, it's easy to customize with your favorite vegetables and proteins.
Hot and Sour Soup: This tangy and spicy soup is a popular option at Chinese restaurants. Made with chicken broth, vinegar, soy sauce, and other seasonings, it's a flavorful way to warm up on a chilly day.
Moo Shu Pork: This dish is made with shredded pork, scrambled eggs, and vegetables, all wrapped up in a thin pancake. It's a fun and interactive dish that's perfect for sharing with friends and family.
These are just a few ideas to get you started, but there are plenty of other dishes that would pair well with gai lan and chicken stir-fry. Whether you're looking for something light and refreshing or hearty and filling, there's sure to be a Chinese dish that will fit the bill.
The History of Chicken and Broccoli
The dish of "Gai Lan (Chinese Broccoli) with Chicken" is a classic Chinese restaurant-style dish that has been enjoyed for many years. It is not clear when exactly this dish was first created, but it is believed to have originated in the Guangdong Province of China, where gai lan is commonly grown and eaten.
Gai lan, also known as Chinese broccoli or kai-lan, is a leafy green vegetable that is similar in appearance to broccoli, but has longer, thinner stems and smaller, more delicate florets. It is a popular ingredient in many Chinese dishes and is prized for its mild, slightly sweet flavor and crunchy texture.
The dish of gai lan with chicken typically features boneless chicken breasts that are sliced into thin strips and stir-fried with gai lan stems and leaves, along with a flavorful sauce made from oyster sauce, soy sauce, and other seasonings. The dish is typically served with steamed rice, and is a quick and easy meal that can be prepared in just a few minutes.
In recent years, this dish has become a popular item on the menus of Chinese restaurants around the world, and is also enjoyed by home cooks who are looking for an easy and delicious meal that's packed with flavor and nutrition. It has also been adapted and customized by many chefs and home cooks, who have added their own twists and variations to the basic recipe, such as adding other vegetables, spices, or meats.
Overall, "Gai Lan with Chicken" is a classic Chinese dish that has stood the test of time, and continues to be enjoyed by people of all ages and cultures around the world.
A Dish By Any Other Name…
"Gai Lan with Chicken" is the most common name for this dish, but it is also known by a few other names depending on the region and the style of the dish. Here are some other names for this dish:
"Kai-lan Ji" or "Kai-lan Jiding": "Kai-lan" is another name for gai lan, while "Ji" or "Jiding" means chicken. These names are used in Mandarin Chinese and are commonly used in Northern China.
"Gai Lan Gai": This name is used in Cantonese, and it translates to "Gai Lan Chicken". Cantonese cuisine is known for its flavorful dishes and use of fresh ingredients, and this dish is a popular example of that style.
"Kailan Ayam": This is the Indonesian version of the dish, which translates to "Kailan Chicken". It is a popular dish in Indonesian Chinese cuisine, which is a fusion of Chinese and Indonesian culinary traditions.
"Broccoli and Chicken in Oyster Sauce": In some Western countries, this dish is simply referred to as "Broccoli and Chicken in Oyster Sauce" to reflect the use of Chinese broccoli and oyster sauce as key ingredients.
These are just a few examples of the different names that "Gai Lan with Chicken" goes by in different regions and cuisines. Regardless of what it's called, this dish remains a delicious and satisfying meal that's loved by many.
Make it Tonight for Dinner
Gai Lan with Chicken is a classic Chinese restaurant-style dish that can easily be made at home with simple ingredients and basic cooking techniques. With the right preparation and a few tips, you can have this delicious and healthy meal on the table in under 30 minutes.
So why not make it tonight for dinner? This dish is perfect for a quick and easy weeknight meal, and it's sure to be a hit with your family or guests. Not only is it flavorful and satisfying, but it's also a nutritious meal that's packed with vitamins and minerals from the gai lan and lean protein from the chicken.
So, whether you're an experienced home cook or a beginner, this recipe is definitely worth trying. With a few simple ingredients and easy steps, you can create a restaurant-quality meal in the comfort of your own home. Enjoy!
Gai Lan (Chinese Broccoli) with Chicken
Ingredients
- 2 heads of gai lan (Chinese broccoli)
- 2 boneless chicken breasts
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- 1 tablespoon cornstarch
- 1 tablespoon soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sugar
- 1/2 teaspoon sesame oil
- 1/4 teaspoon white pepper
- 1/4 cup chicken broth
Instructions
- Wash the gai lan thoroughly and cut off the tough bottom part of the stems. Cut the stems into 2-inch pieces and separate the leaves from the stems.
- Cut the chicken breasts into thin strips and marinate with cornstarch, soy sauce, and a pinch of white pepper for at least 10 minutes.
- In a small bowl, mix together the oyster sauce, sugar, sesame oil, and chicken broth.
- Heat a wok or large skillet over high heat and add the vegetable oil. Add the minced garlic and stir-fry for a few seconds until fragrant.
- Add the chicken strips to the wok and stir-fry until they are cooked through, about 3-4 minutes.
- Add the gai lan stems to the wok and stir-fry for 1-2 minutes.
- Add the gai lan leaves to the wok and stir-fry for another 1-2 minutes until they are wilted.
- Pour the sauce over the chicken and gai lan in the wok and stir-fry for another 1-2 minutes until the sauce thickens and coats the chicken and vegetables.
- Serve hot with steamed rice.
Nutrition Facts
Calories
183.25Fat
6.88 gSat. Fat
1.23 gCarbs
4.21 gFiber
0.13 gNet carbs
4.08 gSugar
1.15 gProtein
24.71 gSodium
560.25 mgCholesterol
72.61 mg
