Stir-fried Chinese broccoli
Stir-fried Chinese broccoli, known as Gai Lan, is a classic Cantonese dish featuring crisp-tender stalks and leaves of Chinese broccoli quickly cooked in a hot wok. The typical preparation involves garlic, oyster sauce, and a splash of rice wine or soy sauce, highlighting the vegetable's fresh, slightly bitter flavor. It's a staple in Chinese cuisine, particularly popular in Hong Kong and Guangdong province.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and fat, with a modest amount of protein primarily from the vegetable itself. It is an excellent source of vitamins A, C, and K, as well as calcium and fiber, with a typical serving containing around 50-80 calories.
Nutrition breakdown
| Calories | 50 kcal |
| Protein | 4 g |
| Carbs | 6 g |
| Fat | 2 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 400 mg |
| Vitamin C | 45 mg |
| Vitamin A | 3000 IU |
| Calcium | 100 mg |
| Iron | 1.5 mg |
| Potassium | 350 mg |
| Vitamin K | 80 mcg |
| Folate | 60 mcg |
| Manganese | 0.3 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Gai Lan is culturally significant as a symbol of prosperity and is often served during Chinese New Year celebrations. Nutritionally, its unique bitter compounds are believed in traditional Chinese medicine to help balance the body's 'heat' and support digestion.
