For those who have fallen in love with the charm of Asian cuisine, let us introduce you to a classic Chinese appetizer. Our stir-fried Chinese broccoli features sautéed broccoli mixed in a combination of soy sauce, oyster sauce, brown sugar, etc. It’s healthy, tasty, and beginner friendly.
Are you ready to explore this Chinese delicacy with us?
Is Stir-fried Chinese Broccoli Healthy?
Yes, our stir-fried Chinese broccoli can form part of a healthy meal as it includes a decent amount of micronutrients, fiber, minerals, and plant-based protein.
Being so rich in vitamins (A, C, and K) and yet low in calories, it’s understandable why Chinese broccoli is regarded as a superfood. Approximately 1720 IU of vitamin A can be extracted from 3.5 oz of raw Chinese broccoli, which helps lower the risk of eye disease.
Other sources of goodness in this dish are soy sauce, oyster sauce, and a variety of spices. However, our chefs keep a strict eye on the amount of seasoning to ensure it stays within the health limits.
Overall, this cholesterol-free dish contains approximately 277 mg of sodium, 0.7 g of saturated fat, and 114 calories.
Ingredients You Will Need
The vegetables and spices may be a little hard to find at your local grocery store, but you’ll be able to purchase all of them at Asian markets. Here are what you need:
Chinese broccoli (Gai Lan): You should aim for bunches with a firm texture, bright green color, and free from wilted leaves and dark spots.
Oyster sauce: This is the secret ingredient to an authentic Chinese broccoli dish as it infuses the vegetables with a rich umami flavor. There is a vegan version of this sauce made from mushroom extract. Both sauces share a similar texture but the mushroom one is less sweet.
Soy sauce: The sweetness and saltiness of soy sauce make this stir-fried dish shine. Our team opted for a reduced-sodium choice to restrict the amount of sodium intake – healthier yet still delicious all the same.
Chicken broth: Chicken broth is versatile and great for adding more depth to soups, stews, and marinades. For those vegan-eaters, you can use vegetable broth as a replacement for chicken broth.
Cornstarch: Cornstarch, used for thickening the sauce, is a pantry staple. However, if you run out of it, you can employ all-purpose flour as an alternative.
Garlic and ginger: Remember not to sauté garlic on high heat for more than 1 minute or it will be burnt and turn bitter.
Red pepper flakes: The heat levels are adjustable – a splash for direct heat or a sprinkle for some moderate kicks.
What Else Can You Add to This Dish?
If you want a greater variety of textures in each bite, try garnishing the dish with nuts like crushed peanuts, cashew, or almond. You can also include some ground beef or pork for extra protein.
Garlic: Remove the garlic cloves from the bulb. Trim off the tips. Use the side of a knife to press on the cloves. Peel off and discard the skin. Mince the garlic.
Ginger: Wash the ginger under a running faucet and pat it dry. Scrape the tip of a spoon against the ginger to peel off the skin. Cut the ginger crosswise into thinner slices.
Boil the broccoli: Bring a pot of water to a boil. Add 7 slices of ginger and 16 oz Chinese broccoli into the pot. Cook until the broccoli is crisp-tender, about 2 minutes. Drain them in a colander over the sink. Discard the ginger. Set the cooked broccoli aside.
Make the sauce: In a small mixing bowl, combine 1 1/2 tbsp reduced-sodium soy sauce, 1/4 cup unsalted chicken broth, 1 tsp oyster sauce, 1 tsp brown sugar, and 2 tsp cornstarch. Mix well with a spoon.
Sauté the aromatics: On a medium heat, add 2 tbsp canola oil and 1 tbsp minced garlic to a pan. Cook until the garlic is fragrant, about 30 seconds.
Stir fry the broccoli: In the same pan, pour in the sauce and stir occasionally for another 30 seconds before adding the broccoli. Sauté the broccoli for 2 minutes.
Garnish the dish: Transfer the stir-fried broccoli onto a platter. Sprinkle 1/2 tsp red pepper flakes and 1 tbsp unsalted roasted sesame seeds.
How to Make Stir-fried Chinese Broccoli
Amount Per Serving (1 serving)
Calories 114Calories from Fat 72
% Daily Value*
Saturated Fat 0.7g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Vitamin A 2044IU
Vitamin C 34mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
Stir fried broccoli is seriously so flavorful! The broccoli had the perfect texture and the sauce was really tasty. Such an easy stir fry dish that I'll definitely be making again!