Also referred to as Chinese broccoli or Chinese kale, Gai Lan is also in the cabbage family. The long leafy stalks topped by little green flower heads (much like broccoli would have) and sometimes a few white flowers, are eaten either raw or cooked - the whole thing is edible. The stalks taste similar to broccoli, while the leaves taste like greens. Some people would describe the taste as a cross between broccoli, kale and Swiss chard. It is often cooked whole, like broccoli (steamed or boiled), or chopped and stir-fried with pork or beef, or even used raw in a salad or dip like broccoli.
Gai Lan is excellent in stir-fries, can be used raw or steamed as a side dish.
Stir-fry: 10 minutes
Steam: 10 minutes
Sauté: 8 minutes
Vit. A, C, K; Calcium, potassium, folate, lutein, beta-carotene, iron, protein and fiber
Fats and Carbs: Fat free, 3 carbs per serving