Gai Choy stir-fried with garlic and oyster sauce
Gai Choy stir-fried with garlic and oyster sauce is a classic Cantonese-style vegetable dish featuring Chinese mustard greens (Gai Choy) quickly cooked with aromatic garlic and a savory, umami-rich oyster sauce glaze. It's a staple in home-style cooking and dim sum restaurants across Southern China and Hong Kong.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and calories (roughly 80-120 kcal per serving), but provides a good source of fiber, vitamin C, vitamin K, and calcium from the mustard greens, with a small amount of protein and fat contributed by the oyster sauce and cooking oil.
Nutrition breakdown
| Calories | 80 kcal |
| Protein | 4.5 g |
| Carbs | 8 g |
| Fat | 3.5 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 650 mg |
| Vitamin C | 45 mg |
| Vitamin A | 3000 IU |
| Vitamin K | 90 mcg |
| Folate | 80 mcg |
| Calcium | 100 mg |
| Iron | 1.8 mg |
| Potassium | 350 mg |
| Manganese | 0.5 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it exemplifies the Cantonese principle of 'wok hei' (breath of the wok), where high heat preserves the vegetable's crisp texture and vibrant color. Nutritionally, the mustard greens belong to the cruciferous family, known for their potential health benefits, and the oyster sauce adds a unique depth of flavor without overwhelming the natural taste of the greens.
