Gai Lan in Chicken Broth
Gai Lan in Chicken Broth is a classic Cantonese dish featuring crisp, emerald-green Chinese broccoli (gai lan) blanched or steamed and served in a light, savory chicken broth. The dish is defined by its simplicity, highlighting the vegetable's fresh, slightly bitter flavor and tender-crisp texture against the clean, umami-rich broth. It is a staple in Cantonese home cooking and dim sum restaurants across Southern China and Hong Kong.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and fat, with a modest amount of protein primarily from the broth. It is an excellent source of vitamins K, C, and A, as well as minerals like calcium and iron, with a typical serving containing roughly 80-120 calories.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3.5 g |
| Carbs | 3 g |
| Fat | 1.5 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Vitamin C | 45 mg |
| Vitamin A | 3500 IU |
| Calcium | 100 mg |
| Iron | 1.2 mg |
| Potassium | 280 mg |
| Folate | 60 mcg |
| Vitamin K | 80 mcg |
| Magnesium | 20 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish embodies the Cantonese culinary philosophy of 'qīng dàn' (清淡), meaning light and clean, which aims to preserve the natural essence of high-quality ingredients. Nutritionally, it's a powerhouse for bone and blood health due to the high vitamin K and iron content of gai lan, which is more nutrient-dense than many common leafy greens.
