Blanched Chinese Broccoli

Name: Blanched Chinese Broccoli
Cook time: 8 min
Total time: 8 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#vegetarian

#folate

#calcium

A crisp Cantonese green — Chinese broccoli blanched with soy sauce and hot oil; bright, crunchy, calcium- and folate-rich.

MumEat recipe

✨

Nutritional Highlights

🍊

134%

DAILY RDI

Vitamin C

114mg

🌿

26%

DAILY RDI

Folate

156µg

🦴

19%

DAILY RDI

Calcium

192mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Blanched Chinese broccoli is a crisp Cantonese calcium green, common in pregnancy.

🔬 Modern Science

Chinese broccoli is a dark green high in calcium and folate; blanching uses almost no oil — light and low-calorie.

✅Strong evidence

🍳

Instructions

3 steps

Trim and blanch Chinese broccoli 2 min in salted, oiled water.

Drain and plate.

Drizzle soy sauce and a spoon of hot oil.

🌿

Full Nutrition Breakdown

⚡Zinc

7%(0.8mg)

💪Protein

6%(4.2g)

🦴Calcium

19%(192mg)

Iron

6%(1.5mg)

Folate

26%(156µg)

Vitamin C

134%(114mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国居民膳食指南2022》孕期部分.

深绿叶菜是钙与叶酸的优质植物来源。

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