Black-Bean Prawns with Chinese Broccoli
Revisione paritaria di UK recipe editorsAuthored by UK recipe editorsPubblicato originariamente 28 Gen 2026
Rispetta le linee guida editoriali
- ScaricaScarica
- Condividi
- Language
- Discussione
- Versione audio
This vibrant black bean prawns with Chinese broccoli is a nutritious, diabetes-friendly dish that captures the authentic essence of Cantonese home cooking. The combination of succulent prawns and the slight bitterness of gai lan provides a wonderful contrast in textures, all tied together by a savoury, aromatic sauce. Using fermented black beans and fresh ginger creates a deep, umami-rich base that feels indulgent while remaining light and heart-healthy.
Perfect for a quick midweek meal, this high-protein stir-fry is both satisfying and balanced. By blanching the Chinese broccoli separately, you ensure the vegetables retain their vivid green colour and perfect crunch. Serve this elegant dish as a standalone light supper or alongside a small portion of steamed brown rice for a complete, wholesome dinner the whole family will enjoy.
In questo articolo:
Video consigliati
Continua a leggere sotto
Ingredients for Black-Bean Prawns with Chinese Broccoli
180ml homemade chicken broth (reserved from winter melon soup ) or store-bought chicken broth (reduced-sodium if canned)
45ml Chinese rice wine (preferably Shaoxing) or medium-dry Sherry
3 teaspoons light soy sauce (preferably Pearl River Bridge brand)
2 teaspoons cornflour
1 cucchiaino di zucchero
1/4 cucchiaini di sale
675g gai lan (Chinese broccoli)
675g large prawns in shell (21 to 25 per lb), peeled and deveined
1 tablespoon peanut or vegetable oil
1 (1-inch) piece fresh ginger, peeled and cut into very thin matchsticks
2 tablespoons fermented black beans, rinsed and chopped
2 spicchi d'aglio, tritati
1/2 fresh jalapeño chilli (including seeds), or to taste, cut crosswise into 1/8-inch-thick slices
1 cucchiaino di olio di sesamo asiatico
a well-seasoned 14-inch flat-bottomed wok
How to make Black-Bean Prawns with Chinese Broccoli
Torna ai contenutiStir together broth, rice wine, soy sauce, cornflour, sugar, and salt in a small bowl until cornflour is dissolved.
Remove any bruised or withered outer leaves from gai lan, then trim and peel stalks, halving thick ones lengthwise. Cut crosswise into 2 1/2-inch pieces, separating leafy parts from thick stems.
Cook stems in a 6- to 8-quart pot of boiling salted water, uncovered, until crisp-tender, about 3 minutes. Add leafy parts and cook until all of gai lan is just tender, 3 to 5 minutes. Drain well, then transfer to a clean kitchen towel and pat dry. Transfer to a large dish and keep warm, loosely covered with foil.
Pat prawns dry. Heat wok over high heat until a drop of water vaporizes instantly. Pour peanut oil around side of wok, then tilt wok to swirl oil, coating side. When oil just begins to smoke, add ginger and stir-fry 5 seconds. Add black beans, garlic, and jalapeño and stir-fry 1 minute. Working quickly, add prawns, spreading in 1 layer on bottom and side of wok. Cook, undisturbed, 3 minutes, then stir-fry until prawns are just pink on both sides, about 1 minute more. Stir broth mixture, then add to prawns and bring to a boil. Boil, stirring, 2 minutes. Remove from heat and drizzle with sesame oil, then stir to combine.
Pour prawns and sauce over gai lan.
Avvertenza
Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.
Storia dell'articolo
Le informazioni su questa pagina sono revisionate da clinici qualificati.
28 Gen 2026 | Pubblicato originariamente
Autore:
Redattori di ricette del Regno Unito
Revisione paritaria di
Redattori di ricette del Regno Unito

Chiedi, condividi, connettiti.
Esplora le discussioni, fai domande e condividi esperienze su centinaia di argomenti di salute.

Non ti senti bene?
Valuta i tuoi sintomi online gratuitamente
Iscriviti alla newsletter di Patient
La tua dose settimanale di consigli sulla salute chiari e affidabili - scritti per aiutarti a sentirti informato, sicuro e in controllo.
By subscribing you accept our Informativa sulla Privacy. Puoi annullare l'iscrizione in qualsiasi momento. Non vendiamo mai i tuoi dati.