Stir-fried Gai Lan with Oyster Sauce
Stir-fried Gai Lan with Oyster Sauce is a classic Cantonese dish featuring crisp, vibrant Chinese broccoli (gai lan) quickly stir-fried and finished with a savory, slightly sweet oyster sauce glaze. The primary ingredients are fresh gai lan stalks and leaves, oyster sauce, garlic, and sometimes a touch of sugar or sesame oil. It is a staple side dish in Cantonese cuisine and widely popular across Chinese diaspora communities.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and calories, with minimal fat, making it a nutrient-dense vegetable side. It is an excellent source of vitamins K and C, as well as fiber and calcium, providing essential micronutrients in a light preparation. A typical serving contains roughly 80-120 calories.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 4.5 g |
| Carbs | 6 g |
| Fat | 5 g |
| Fiber | 3.5 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin C | 95 mg |
| Vitamin A | 4500 IU |
| Vitamin K | 120 mcg |
| Calcium | 110 mg |
| Potassium | 350 mg |
| Iron | 1.8 mg |
| Folate | 70 mcg |
| Manganese | 0.4 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish exemplifies the Cantonese principle of 'wok hei' (breath of the wok), where high-heat stir-frying preserves the vegetable's texture and color. Nutritionally, the quick cooking method helps retain the water-soluble vitamins in the gai lan, while the oyster sauce adds umami and a small dose of minerals like zinc.
