Friday 3 December 2010


Chinese Stir-fry Kale/Stegt Grønkål/ 羽衣甘蓝 [yǔ yī gān lán]

Serve 2

Preparation & Cooking Time: 30 minutes

- 1 bunch of kale
- 250g of chicken fillet
- 2-3 tablespoons of cooking oil (don't use olive oil, as olive oil cannot take high temperature exceeding 200 degree celsius)
- 1-2 cloves of garlic
- pinch of Himalayan sea salt
- pinch of pepper
- 1 teaspoon of flaxseeds, preferably grinded (optional)
- 1 - 2 teaspoons of grinded oatmeal as thickener (optional)
- 30ml water

1. Wash, rinse, de-leave and discard stem of kale

2. Heat cooking oil in wok until hot and fry chopped garlic until golden brown

3. Add sliced pieces of chicken fillets and stir-fry until slightly brown

4. Add in kale and stir-fy until done but taste crunchy.

5. Add in water and sprinkle oatmeal to thicken the sauce (optional)

6. Sprinkle sea-salt and pepper.

7. Dish out and sprinkle 1 teaspoon of flaxseeds (optional)

Nutritional value:
See link:

Additional information:
Kale is very good for health and at the same time very yummy, if you cook it right. Kale doesn't taste so good with steaming, but it is super delicious and crunchy stir-fried or raw-cooked with citrus. One should eat lots and lots of it. Here is a recipe on how to prepare it, Chinese style. I will put up another recipe on how to eat it raw as a salad western style.

We had stir-fried kale for dinner yesterday, and Daddy LOVES it!! For someone who is so picky with Chinese food like Daddy, you would imagine how pleased I am with my achievement that he loves this dish :-)

Kale is in season in Denmark now and it is very cheap compared to the Chinese vegetables one gets from Chinatown, so go down to your nearest supermarket and grab it to create variety in your diet while it last... :-)

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