Low Histamine Chinese Broccolini
Enjoy this low oxalate, low lectin Gai Lan Chinese Broccoli recipe.
Equipment
- Ceramic Non Stick Skillet or Wok
- Knife
Ingredients
- 1 pound Broccolini (about 3 bunches)
- 1 pound Bok Choy
- 3 Tablespoons Toasted Sesame Oil
- 1 Tablespoon Lemon Juice (optional)
- 3-4 cloves Garlic minced
- ¾ teaspoon Fresh Ginger grated
- 1 Tablespoon Sesame Seeds (omit for low oxalate)
- ½ tsp Redmond Real Salt (or more to taste)
- 2 drops Stevia
Instructions
- Wash the broccolini and bok choy.
- Cut the green leafy part away from the white part. (You will use both.) Cut the white parts into bite sized pieces. Tear the leaves in half if they are large.
- Cut off any tough, thick, woody ends of the broccolini and discard. (Some parts of the stem are good. Only discard the tough parts.)
- Mince the garlic and grate the ginger. Set aside in a small bowl.
- Lightly toast your sesame seeds in the skillet. Don’t add any oil. (About 10-15 seconds over medium high.) Remove from heat and set aside in a small bowl.
- Use this same skillet to cook the vegetables. It’s already hot and that’s how you want it!
- Add 2 tablespoons of sesame oil to the skillet. Spread the oil around so it covers the bottom of the pan.
- Add the broccolini and white parts of the bok choy. Stir fry (keep stirring the food) until just starting to turn bright green (about 5 minutes.)
- Add the lemon juice, garlic, ginger, salt, stevia, and bok choy leaves.
- Stir until ingredients are mixed well. Cover the leaves with the other vegetables so the leaves wilt faster.
- It’s done when your broccolini is tender but the stems still have some crunch. The white parts of the bok choy should be tender but with some crispiness. The bok choy leaves should be wilted.
- Remove from heat and finish with the remaining 1 tablespoon of sesame oil.
- Transfer to a serving dish. Sprinkle the toasted sesame seeds over the top. Enjoy!
Notes
Low FODMAP version: omit garlic and drizzle garlic infused extra virgin olive oil on top at the end.
Note on salicylates: This recipe uses high salicylate ingredients, but we’ve got more recipes coming soon with low salicylate options! What kinds of low salicylate recipes would you like to see?
Nutrition
Nutrition Facts
Low Histamine Chinese Broccolini
Serving Size
1 portion
Amount per Serving
Calories
146.08
% Daily Value*
Fat
12.37
g
19
%
Saturated Fat
1.81
g
11
%
Polyunsaturated Fat
4.91
g
Monounsaturated Fat
4.6
g
Sodium
78.71
mg
3
%
Potassium
217.35
mg
6
%
Carbohydrates
4.51
g
2
%
Fiber
2.9
g
12
%
Sugar
2.08
g
2
%
Protein
4.85
g
10
%
Vitamin C
96.82
mg
117
%
Calcium
86.85
mg
9
%
Iron
0.81
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was in the comments below!