Let's cook stir-fry kai-lan in oyster sauce!
Kale is one of those dark green, leafy vegetables. By those traits alone, you may guess that this vegetable hosts a powerhouse of nutrients. And how right you may be! Just like the broccoli and spinach, kale provides great benefits to our cardiovascular and over-all health. Adding kale in our diets would help boost our immune system and energy levels. Fortunately for all of us, kale is a low-calorie food, too; which makes it great for the weight conscious lots.
Let's start cooking!
Ingredients in cooking kai-lan stir-fry:
- kale, cut in halves
- garlic, crushed
- garlic, crushed and chopped
- oyster sauce
- fish sauce
- Chinese cooking wine (optional)
- salt and pepper to taste
- cooking oil
- hot water
Let's start cooking kai-lan stir-fry.
1. Put oil in a very hot pan or wok.
Make sure the heat is medium-high. This helps in locking in the nutrients in vegetables as they tend to cook faster.2. Saute' the chopped garlic.
3. When the garlic turns golden, add in the hard part of the kale. Stir well.
4. Cover the pan for about 2 minutes to soften the kale.
5. Add in the leafy part of the kale and the crushed garlic. Stir well.
6. Season with fish sauce and oyster sauce.
7. Add a little water if you want to have a bit of a sauce.
8. Lower the heat and cover the pan.
9. Season with salt and pepper.
10. Add half a teaspoon of Chinese cooking wine.
11. Cover the dish and turn off the heat.
12. Serve while hot.
Notice that I didn't add any artificial seasonings here in the form of MSG or flavored mixes. If you think the dish lacks in flavor, add some oyster sauce in there. If it gets too salty though, try adding water and/or sugar into the dish. The trick is to season with a little of each ingredient so you can easily play with the flavors.
Cook time: 10 minutes
Total time: 15-20 minutes
Fat per serving: Low fat
- Kale or kai-lan
- Oyster sauce
- Fish sauce
- Chinese cooking wine
- Cooking oil
- Hot water
- Saute' garlic in a pan or a wok.
- Cook the stem part of the kale first.
- When the stems soften, add in the leaves.
- Add the crushed garlic.
- Stir well.
- Season with fish sauce, oyster sauce and pepper.
- Allow to simmer.
- Put salt and pepper to taste.
- Add Chinese cooking wine last.
- Serve while hot.
You may also enjoy my Stir-fry Spinach with Sesame Seeds recipe.
Remember me when you cook!
About the Author: Beingwell loves simple home cooking recipes. She enjoys sharing her quick easy meals, including Filipino cooking recipes in this blog.