Blanched and served with oyster sauce

Blanched and served with oyster sauce recipe videos

This classic Cantonese dish features crisp, vibrant green vegetables that have been briefly blanched in boiling water and then drizzled with a savory, umami-rich oyster sauce. It's a staple in Chinese cuisine, often made with vegetables like bok choy, gai lan (Chinese broccoli), or choy sum, prized for highlighting the fresh flavor and texture of the greens.

🍽️ Nutrition at a glance

This dish is very low in carbohydrates and fat, with a moderate amount of protein primarily from the oyster sauce. It's an excellent source of dietary fiber, vitamins A, C, and K, and provides key minerals like potassium and calcium, with a typical serving containing roughly 80-120 calories.

Nutrition breakdown

Calories	95 kcal
Protein	5.5 g
Carbs	8 g
Fat	4.5 g
Fiber	3.5 g
Sugar	2.5 g
Sodium	620 mg
Vitamin K	180 mcg
Vitamin C	45 mg
Vitamin A	3500 IU
Potassium	380 mg
Calcium	120 mg
Iron	1.8 mg
Folate	60 mcg
Manganese	0.4 mg

Per 1 cup (180 g) of blanched gai lan with oyster sauce · estimated, varies by recipe

💡 What's interesting

Culturally, this dish embodies the Cantonese culinary philosophy of 'wok hei' (breath of the wok) and the importance of preserving the natural color, crunch, and nutrients of fresh ingredients through quick cooking. Nutritionally, blanching is a gentle cooking method that helps retain more water-soluble vitamins (like vitamin C) compared to prolonged boiling.