Garlic Stir-Fried Chinese Broccoli

Garlic Stir-Fried Chinese Broccoli recipe videos

Garlic Stir-Fried Chinese Broccoli is a classic Cantonese dish featuring crisp, leafy Chinese broccoli (gai lan) quickly stir-fried with aromatic garlic and a savory sauce. The typical ingredients include fresh gai lan, sliced garlic, oyster sauce, and a touch of oil. It is a staple in home cooking and restaurants throughout Southern China and is widely enjoyed in Chinese communities worldwide.

🍽️ Nutrition at a glance

This dish is low in carbohydrates and fat, with a moderate amount of plant-based protein. It is an excellent source of vitamins K and C, as well as minerals like calcium and iron, with a typical serving containing roughly 80-120 calories.

Nutrition breakdown

Calories	120 kcal
Protein	5 g
Carbs	10 g
Fat	7 g
Fiber	4 g
Sugar	3 g
Sodium	450 mg
Vitamin C	90 mg
Vitamin A	4500 IU
Calcium	180 mg
Iron	2.5 mg
Potassium	350 mg
Folate	120 mcg
Vitamin K	110 mcg
Magnesium	40 mg

Per 1 cup (180 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this simple stir-fry is a testament to Cantonese cooking philosophy, which emphasizes preserving the natural flavor and crisp texture of fresh vegetables. Nutritionally, Chinese broccoli is a powerhouse, offering more vitamin C and calcium per serving than many common green vegetables.