Stir-Fried Greens

Stir-Fried Greens, often featuring Chinese broccoli (gai lan), is a classic Cantonese dish where tender-crisp leafy greens are quickly cooked in a hot wok with garlic, ginger, and savory sauces like oyster sauce or soy sauce. It's a staple in Chinese home cooking and restaurants, celebrating the natural flavor and vibrant color of fresh vegetables.

🍽️ Nutrition at a glance

This dish is low in carbohydrates and fat, primarily providing dietary fiber, vitamins A, C, and K, and minerals like calcium and iron. A typical serving (about 1 cup) contains roughly 50-80 calories, depending on the amount of oil and sauce used.

Nutrition breakdown

Calories	50 kcal
Protein	4 g
Carbs	6 g
Fat	2 g
Fiber	3 g
Sugar	2 g
Sodium	300 mg
Vitamin A	3500 IU
Vitamin C	75 mg
Vitamin K	120 mcg
Calcium	100 mg
Iron	1.5 mg
Potassium	350 mg
Magnesium	25 mg
Folate	80 mcg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, stir-frying greens is a fundamental technique in Chinese cuisine, emphasizing the 'wok hei' or 'breath of the wok'—a smoky, charred flavor achieved from high-heat cooking. Nutritionally, quick stir-frying helps retain more heat-sensitive vitamins compared to boiling, making it a healthy way to enjoy greens.