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Chinese Broccoli with Oyster Sauce
Makan Tengah Hari • Malaysia
How to Make Chinese Broccoli with Oyster Sauce (Traditional & Healthy Version)
Chinese Broccoli with Oyster Sauce, known locally as 'Kailan dengan Sos Tiram', is a quintessential dish in Malaysian Chinese cuisine. It is a vibrant, health-conscious stir-fry that highlights the crisp freshness of kailan (Chinese broccoli), a beloved leafy green found in markets across Malaysia. The dish is elevated by a glossy oyster sauce glaze, subtly infused with garlic and a touch of local sesame oil. This dish beautifully reflects Malaysia’s multicultural culinary heritage, where Chinese traditions blend seamlessly with local flavors and ingredients. Often served as a vegetable side during lunch or as part of a larger communal meal, Chinese Broccoli with Oyster Sauce is cherished for its simplicity, nutritional value, and adaptability to various dietary needs. The combination of tender-crisp greens and savory sauce makes it both comforting and refreshing, perfect for a light yet satisfying lunch. Whether enjoyed in bustling kopitiams or at home, this recipe offers a taste of Malaysia's rich food tapestry.
Bahan-bahan(untuk 1 small plate (about 200g cooked kailan) per serving)
- 300g Kailan (Chinese broccoli) (fresh, washed and trimmed)
- 2 tbsp Oyster sauce (use vegetarian oyster sauce for vegetarian/vegan)
- 3 cloves Garlic (minced (bawang putih))
- 1 tsp Light soy sauce (low sodium preferred)
- 1 tsp Sesame oil (minyak bijan)
- 1 tsp Cooking oil (can use canola or sunflower oil)
- 3 tbsp Water (for sauce)
- 1 tsp Cornstarch (mixed with water to thicken sauce)
- 1/4 tsp White pepper (optional, for seasoning) - pilihan
- 1 tbsp Fried shallots (bawang goreng, for garnish) - pilihan
Arahan
- 1
Prepare the kailan by washing thoroughly and trimming tough stems. Cut into 2-inch pieces for even cooking.
5 minutes
Soak kailan in cold water for extra crispness.
- 2
Bring a pot of water to a boil. Add a pinch of salt, then blanch the kailan for 1-2 minutes until bright green and just tender. Drain and set aside.
5 minutes
Do not overcook; kailan should remain vibrant and crisp.
- 3
In a small bowl, mix oyster sauce, light soy sauce, and water. Set aside.
2 minutes
Use vegetarian oyster sauce if needed.
- 4
Heat cooking oil in a wok over medium heat. Add minced garlic and stir-fry until fragrant but not browned.
2 minutes
Keep heat moderate to avoid burning the garlic.
Kenapa hidangan ini sihat
Chinese Broccoli with Oyster Sauce is a healthy lunch option as it’s primarily composed of nutrient-rich vegetables and uses minimal oil. The recipe avoids deep-frying, instead opting for blanching and stir-frying, which preserve vitamins and minerals. The protein and fiber content help with satiety, making it suitable for weight management, while the absence of refined sugars and low glycemic index ingredients suit diabetic diets.
Kailan (Chinese broccoli) is an excellent source of dietary fiber, vitamins A and C, iron, and calcium, supporting immune health and strong bones. This dish is low in calories and fat, with beneficial antioxidants from garlic and sesame oil. The sauce is kept light to minimize sodium content, and using vegetarian oyster sauce makes it cholesterol-free. Overall, it’s a nutrient-dense, wholesome addition to any meal.
Petua
- 💡Tip 1: Always blanch kailan quickly to retain color and nutrients.
- 💡Tip 2: Use fresh garlic for maximum aroma and health benefits.
- 💡Tip 3: Vegetarian oyster sauce (made with mushrooms) keeps the dish plant-based without sacrificing flavor.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or on a stovetop to preserve texture. Avoid freezing to maintain kailan’s crispness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 110.0 kcal |
