Lettuce in Oyster Sauce

Name: Lettuce in Oyster Sauce
Cook time: 8 min
Total time: 8 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#vegetarian

#low_sugar

#folate

A crisp green in minutes — blanched lettuce with oyster-garlic sauce; light and folate-rich, the lazy mom's veggie.

MumEat recipe

✨

Nutritional Highlights

🌿

17%

DAILY RDI

Folate

100.2µg

🍊

16%

DAILY RDI

Vitamin C

13.4mg

🦴

DAILY RDI

Calcium

36mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Oyster-sauce lettuce is a quick Cantonese green, common in pregnancy.

🔬 Modern Science

Lettuce provides folate and water; quick blanching keeps nutrients with almost no oil — light and low-calorie.

⚠️Moderate evidence

🍳

Instructions

3 steps

Blanch whole lettuce leaves 10 s, plate.

Heat oyster sauce, soy sauce, garlic with a little water.

Pour the sauce over the lettuce.

🌿

Full Nutrition Breakdown

🌿Folate

17%(100.2µg)

⚡Zinc

3%(0.4mg)

🍊Vitamin C

16%(13.4mg)

Calcium

4%(36mg)

Iron

4%(1mg)

Protein

2%(1.6g)

* % 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.

每日保证蔬菜摄入，叶酸推荐400mcg/day。

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