Blanched and served as a simple side dish

Blanched and served as a simple side dish recipe videos

Blanched and served as a simple side dish is a classic Chinese cooking technique where fresh vegetables are briefly boiled in water, then quickly chilled to preserve their vibrant color and crisp texture. Common ingredients include leafy greens like bok choy, Chinese broccoli, or spinach, often seasoned with a light drizzle of soy sauce, sesame oil, or oyster sauce. This preparation is a staple in home-style Cantonese and broader Chinese cuisine, emphasizing the natural flavors and freshness of the vegetables.

🍽️ Nutrition at a glance

This dish is very low in calories, fat, and protein, but provides a good source of dietary fiber and essential vitamins. It is particularly rich in vitamins A, C, and K, as well as minerals like potassium and calcium, making it a nutrient-dense, low-carb side option.

Nutrition breakdown

Calories	35 kcal
Protein	2.5 g
Carbs	5 g
Fat	0.5 g
Fiber	2.5 g
Sugar	2 g
Sodium	180 mg
Vitamin A	3500 IU
Vitamin C	45 mg
Vitamin K	45 mcg
Calcium	160 mg
Potassium	350 mg
Iron	1.5 mg
Folate	50 mcg
Magnesium	15 mg

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

💡 What's interesting

The blanching technique is a cornerstone of Chinese culinary philosophy, aiming to 'lock in' the vegetable's natural color, crunch, and nutrients with minimal cooking. Nutritionally, it's a prime example of how simple preparation can maximize the bioavailability of fat-soluble vitamins when paired with a small amount of oil.