Chinese broccoli, also known as Gai Lan, is a nutritious green vegetable that is commonly used in Chinese cuisine. One cup of cooked Chinese broccoli contains only 19 calories, making it a great choice for those who are watching their calories.

In addition to being low in calories, Chinese broccoli is also a good source of vitamins and minerals. One cup of cooked Chinese broccoli contains 108% of your daily recommended intake of vitamin C, 12% of your daily recommended intake of vitamin A, and 6% of your daily recommended intake of iron.

In this article, we'll explore the nutritional benefits of Chinese broccoli, as well as some tips for preparing and storing this delicious and healthy vegetable.

Calorie Content

As previously mentioned, one cup of cooked Chinese broccoli contains only 19 calories. This makes it a great option for those who are looking to lose weight or maintain a healthy weight. The low calorie content of Chinese broccoli is due to its high water and fiber content, which helps to fill you up without adding too many calories to your diet.

Vitamins and Minerals

Chinese broccoli is a great source of vitamins and minerals, including vitamin C, vitamin A, and iron. Vitamin C is essential for immune system function and helps to protect your cells from damage. Vitamin A is important for vision and skin health, while iron is necessary for the production of red blood cells.

Antioxidants

Chinese broccoli contains a variety of antioxidants, including flavonoids and carotenoids. These antioxidants help to protect your cells from damage caused by free radicals and may reduce your risk of chronic diseases like cancer and heart disease.

Fiber Content

Chinese broccoli is high in fiber, which is important for digestive health and can help you feel full for longer. One cup of cooked Chinese broccoli contains 3 grams of fiber.

Fat and Cholesterol

Chinese broccoli is low in fat and contains no cholesterol, making it a heart-healthy food choice.

Serving Size

One cup of cooked Chinese broccoli is considered a serving size. To get the full nutritional benefits of Chinese broccoli, aim to include at least one serving in your diet each day. Chinese broccoli can be eaten as a side dish or added to soups, stir-fries, and salads for extra nutrition and flavor.

Preparation Tips

Chinese broccoli can be steamed, boiled, stir-fried, or grilled. To cook Chinese broccoli, trim the stems, cut the stalks into bite-sized pieces, and separate the leaves from the stalks. To steam Chinese broccoli, place it in a steamer basket over boiling water and steam for 3-5 minutes, depending on the thickness of the stalks. To stir-fry, heat a small amount of oil in a wok or skillet over high heat, add the Chinese broccoli and other ingredients, and stir-fry until tender.

Health Benefits

Chinese broccoli is not only low in calories, but it is also rich in vitamins, minerals, fiber, and antioxidants. As a result, it may provide a number of health benefits, including improved digestion, better immune function, and lower risk of chronic diseases.

Usage

Chinese broccoli can be used in a variety of dishes, including stir-fries, salads, and soups. Its mild flavor and crisp texture make it a great addition to many different types of cuisine. To add flavor to Chinese broccoli, try seasoning it with garlic, ginger, soy sauce, or sesame oil. You can also pair it with other vegetables, meats, or grains to make a complete and nutritious meal.

Storage

Chinese broccoli can be stored in the refrigerator for up to 5 days. To store it, wrap the Chinese broccoli in a damp paper towel and place it in a plastic bag. This will help to keep it fresh and crisp. To freeze Chinese broccoli, blanch it in boiling water for 1-2 minutes, then plunge it into ice water to stop the cooking process. Drain the Chinese broccoli and place it in a freezer-safe bag or container. It will keep in the freezer for up to 8 months.