Blanched and Served as a Side

Blanched and Served as a Side recipe videos

Blanched and served as a side, often called '白灼' (bái zhuó) in Chinese cuisine, is a quick-cooking method where fresh vegetables are briefly boiled and then served with a light sauce. It typically features leafy greens like bok choy, choy sum, or Chinese broccoli, and is a staple side dish in Cantonese and broader Chinese home cooking.

🍽️ Nutrition at a glance

This dish is very low in calories, carbohydrates, and fat, while being a good source of dietary fiber, vitamins, and minerals. A typical serving provides around 50-80 calories, with key nutrients like vitamin C, vitamin K, and folate.

Nutrition breakdown

Calories	60 kcal
Protein	3 g
Carbs	6 g
Fat	2 g
Fiber	3 g
Sugar	2 g
Sodium	400 mg
Vitamin C	45 mg
Vitamin K	45 mcg
Folate	50 mcg
Potassium	300 mg
Calcium	100 mg
Vitamin A	300 mcg RAE
Iron	1.5 mg
Magnesium	20 mg

Per 1 cup (150 g) of blanched bok choy with sauce · estimated, varies by recipe

💡 What's interesting

The blanching technique is prized in Chinese cooking for preserving the vibrant color, crisp texture, and natural sweetness of vegetables, reflecting a culinary philosophy that emphasizes freshness and simplicity. Nutritionally, it's an excellent way to maximize nutrient retention compared to longer cooking methods.