Stir-fried with garlic and greens

Stir-fried with garlic and greens recipe videos

Stir-fried with garlic and greens is a classic, quick-cooked Chinese dish featuring leafy vegetables like bok choy, choy sum, or spinach, rapidly tossed in a hot wok with fragrant garlic and a light seasoning of oil, salt, and sometimes a splash of soy sauce or rice wine. It's a staple of home-style cooking across China and in Chinese communities worldwide, prized for its simplicity and ability to highlight the fresh, crisp texture of the vegetables. The dish is a cornerstone of everyday Cantonese and broader Chinese cuisine.

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🍽️ Nutrition at a glance

This dish is low in calories, typically around 80-120 per serving, and is primarily a source of complex carbohydrates, dietary fiber, and essential vitamins like Vitamin C, Vitamin K, and folate from the greens, with minimal fat and protein. It's a nutrient-dense, light option that provides significant micronutrients without a heavy calorie load.

Nutrition breakdown

Calories	80 kcal
Protein	3.5 g
Carbs	6 g
Fat	4.5 g
Fiber	2.5 g
Sugar	1.5 g
Sodium	450 mg
Vitamin A	300 mcg
Vitamin C	35 mg
Vitamin K	90 mcg
Calcium	120 mg
Iron	1.8 mg
Potassium	350 mg
Magnesium	25 mg
Folate	60 mcg

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

💡 What's interesting

Culturally, this dish embodies the Chinese culinary principle of 'wok hei' (the breath of the wok), where high heat and quick cooking preserve the vegetable's vibrant color and crisp texture while infusing it with a subtle smoky aroma. Nutritionally, it's an excellent example of how simple preparation can maximize the bioavailability of nutrients from dark leafy greens, making it a cornerstone of healthy, plant-forward eating in Asian diets.