Chinese broccoli is also known as gai lan. It has thin, pale-green coloured stems, with crisp dark blue-green leaves and small white flowers. Both the stems and the leaves are eaten. Chinese broccoli has a crisp texture and a mild, slightly bittersweet flavour. Available all year round, Chinese broccoli is often steamed whole as a side dish, or cut into pieces and added to stir fries.
To Buy
Look for Chinese broccoli with budded flowers and fresh-looking leaves.
To Store
Store Chinese broccoli in the crisper section of your fridge for 3 to 4 days
To Prepare
Wash Chinese broccoli in cold water. If the stalks are quite thick, they may need to be peeled before cooking. Trim stems and leaves, if necessary.
Chinese broccoli is a good source of many vitamins, including vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain a healthy immune system. Chinese broccoli also has useful amounts of calcium. Our bones require calcium throughout life.
| Quantity per serve (90g) | Quantity per 100g | |
|---|---|---|
| Energy | 85kJ | 95kJ |
| Protein | 1.0g | 1.1g |
| Fat, total | 0.6g | 0.7g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 3.3g | 3.8g |
| -sugars | 2.8g | 3.1g |
| Sodium | 6mg | 7mg |
| Dietary Fibre | 2.3g | 2.5g |
| Vitamin A equivalents | 75mcg | 82mcg |
| Folate | 90mcg | 100mcg |
| Vitamin C | 25mg | 28mg |
| Vitamin K | 77mcg | 85mcg |
| Calcium | 90mg | 100mg |
| Potassium | 235mg | 260mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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