Yu Choy Stir Fry

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0% would make this recipe again

The Chinese Greens called Yu Choy looks a lot like the Chinese Broccoli (Gai Lan), with skinnier stalks and yellow flowers. Related to bok choy and broccoli, it's a tender vegetable with a taste similar to spinach.

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Preparation : 5 min Cooking : 5 min
60 calories/serving

Ingredients

1.2 lb Chinese broccoli (gai lan)
1 tbsp canola oil 0.5 fl.oz
1 clove garlic, minced
1 dried chili peppers, minced 0.1 oz
1 tsp gingerroot, finely grated 0.2 oz
1 tbsp miso (fermented soybean paste) 0.6 oz
1 tsp soy sauce 0.2 fl.oz
2 tbsp water 1 fl.oz
1/4 tsp sesame seed oil 0.1 fl.oz

Before you start

You will need a wok or saute pan.

Method

Heat the oil in your wok until hot. Turn the heat to medium. Add the garlic cloves to the oil and fry until the cloves are golden brown (but not burnt!). This will flavor the oil. Add the Yu Choy, stir so that each stalk gets a light coating of the garlic-flavored oil. Add the chicken broth and immediately cover. Let the vegetable steam for 3 1/2 minutes until tender. The Yu Choy should still be bright green, the stalks should be soft and still have a nice bite to it.

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

60

Fat

4 g

6 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

6 g

2 %

Fibre

3 g

14 %

Sugars

1 g

Net Carbs

3 g

Protein

2 g

Vitamin A

30 %

Vitamin C

59 %

Calcium

12 %

Iron

6 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Manganese
Source of  :
Calcium, Fibre, Iron, Magnesium, Omega-3, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 0
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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