Blanched Gai Lan with Soy Sauce
Blanched Gai Lan with Soy Sauce is a classic Cantonese dish featuring Chinese broccoli (gai lan) that is briefly boiled until tender-crisp and then drizzled with a savory sauce, typically made from soy sauce, oyster sauce, and sometimes sesame oil. It is a staple side dish in Cantonese cuisine, often served alongside congee, noodles, or roasted meats.
🍽️ Nutrition at a glance
This dish is low in calories, fat, and carbohydrates, making it a light yet nutrient-dense option. It is an excellent source of vitamins A, C, and K, as well as minerals like calcium and iron.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3.5 g |
| Carbs | 6 g |
| Fat | 1.5 g |
| Fiber | 2.5 g |
| Sugar | 1.5 g |
| Sodium | 600 mg |
| Vitamin C | 60 mg |
| Vitamin K | 80 mcg |
| Vitamin A | 3000 IU |
| Calcium | 90 mg |
| Potassium | 250 mg |
| Folate | 40 mcg |
| Iron | 1.2 mg |
| Manganese | 0.3 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Gai lan is prized for its slightly bitter, peppery flavor, which is balanced by the umami-rich soy sauce. Nutritionally, it's a powerhouse of antioxidants and supports bone health due to its high vitamin K content.
