Gai Lan stir-fry
Gai Lan stir-fry is a classic Cantonese dish featuring crisp, slightly bitter Chinese broccoli stir-fried with garlic, ginger, and often oyster sauce or fermented black beans. It's a staple in home cooking and dim sum restaurants across Southern China, prized for its vibrant green color and satisfying texture.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and fat, with a modest amount of plant-based protein, making it a light, nutrient-dense side. A typical serving provides a good source of vitamins A, C, and K, along with calcium and iron, for roughly 80-120 calories.
Nutrition breakdown
| Calories | 75 kcal |
| Protein | 4.5 g |
| Carbs | 8 g |
| Fat | 3.5 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Vitamin C | 80 mg |
| Vitamin A | 3500 IU |
| Vitamin K | 90 mcg |
| Calcium | 100 mg |
| Iron | 1.5 mg |
| Potassium | 350 mg |
| Folate | 70 mcg |
| Magnesium | 25 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Gai Lan is a nutritional powerhouse, often containing more beta-carotene and vitamin C than Western broccoli. Its unique bitter note is believed in Chinese culinary tradition to help balance the body's internal 'heat,' making it a popular choice during warmer seasons.
