Chinese · side, dinner
Cantonese Bok Choy and Pork Soup
Video by Made With Lau on YouTube · Open on YouTube
- Low carb (3.2 g net carbs) but not keto: 46% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free with a swap: Use a gluten-free oyster sauce and skip the bouillon (or use a gluten-free one) to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs. Check labels on stock, sauces and spice mixes.
About 85 kcal a serve, mostly bok choy in a light broth, yet rich in vitamins C, A and K, with thin slices of lean pork for a little protein.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 11
Method
Tap a time to watch that step in the video.
- Trim the fat from the pork chop and slice it across the grain into very thin (about 2 mm) pieces. Mix with the cornstarch, oyster sauce and water and massage for about 30 seconds. 1:20
- Separate the bok choy stalks, scrub the bases and rinse well. Halve the larger stalks and keep the stems and leaves apart; thinly slice the ginger. 4:20
- Bring the water and chicken broth to a boil over high heat with the oil, salt and ginger, covered. 5:52
- Add the bok choy stems first, then the leaves; cover and bring back to a gentle boil. 7:05
- Add the pork slices a few at a time so they stay separate, then the bouillon if using. When the soup returns to a boil, after 1–2 minutes, it is ready. 8:30
Tip. Serve with rice as part of a Chinese family meal. For a bigger batch, lift the bok choy out once cooked so it stays green and crisp. Chicken or beef can replace the pork.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 16%
- Protein 38%
- Fat 46%
Low carb: under 26% of the energy is from carbs.
One serve has about 53% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High57%
51 mg a serve, mostly from baby bok choy (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High44%
52 µg a serve, mostly from baby bok choy (98%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High31%
276 µg a serve, mostly from baby bok choy (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 High20%
0.3 mg a serve, mostly from baby bok choy (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate Source19%
77 µg a serve, mostly from baby bok choy (98%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium Source17%
9.4 µg a serve, mostly from pork chop (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 Source11%
0.2 g a serve, mostly from oil (56%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source10%
130 mg a serve, mostly from baby bok choy (92%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 7
Potassium9%
400 mg a serve, mostly from baby bok choy (71%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron7%
1.2 mg a serve, mostly from baby bok choy (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium7%
31 mg a serve, mostly from baby bok choy (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc7%
0.7 mg a serve, mostly from pork chop (68%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B126%
0.2 µg a serve, mostly from pork chop (96%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E2%
0.3 mg a serve, mostly from oil (57%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D1%
0.1 µg a serve, mostly from pork chop (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Made With Lau; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.