If you have ever frequented your local Chinese food restaurant, you may have more than likely eaten this easy to prepare vegetable. Baby Bok Choy it is often referred to as a Chinese green, and this is because it has been enjoyed in China and most of Asia, for over 1,500 years! Typical preparation includes a quick stir fry adorned with an oyster sauce mixture. Yet, there are numerous ways to take in the nutrients that await you.
Bok choy gifts us with many nutrients. It is a superb source of antioxidants, vitamin A (carotenoids form), vitamin C, vitamin K, potassium, folate, vitamin B6, calcium, iron, manganese, zinc, copper, and more! Bok choy makes your job in the kitchen much easier, too. For one, you don’t necessarily have to cook it, to enjoy bok choy. While most restaurants serve this vegetable prepared in a dish, you may find that you enjoy it sliced thinly into a salad. This mild and crisp cousin of cabbage, can be described to have a slightly sweet flavor with a hint of mustard green. I find the crispier portion of bok choy tastes best in a mixed salad and gives it that extra texture.
However, if you do choose to cook your bok choy, it takes just minutes to prepare. Literally minutes, four to be exact (see recipe below)! In fact, it is best when cooking bok choy, to do so lightly. This will help maintain its nutritional integrity and you will receive all the goodness that lays within it. This low calorie, low glycemic, yet high nutrient value vegetable will help you to save time in the kitchen and potentially burn calories. With only 20 calories per one cup of chopped bok choy, you will likely burn more calories digesting it than that of which you consumed. Another added benefit, is its ability to take on the flavors of what you are cooking with it, making it a wonderful base for a meal. If you are looking for recipe ideas, be sure to check out our Pinterest account. We have boards for numerous vegetables. Or, share with us in the comments below how you best enjoy eating Bok Choy. Thanks for reading! Stay healthy friends!
Added tip: To extend the life of your bok choy, we recommend storing it in the refrigerator. Place bok choy in a storage bag, remove as much air as possible from the bag, and place it in the vegetable crisper within your refrigerator. Using this method, bok choy should last at least one week in the refrigerator.
Healthy Sauté Bok Choy (4-minute Bok Choy)
Recipe By: www.whfoods.org
- 4 Baby Bok Choy
- 1 Tbsp. Broth (your choice)
- Rinse baby bok choy well, then slice in half lengthwise, and cut into one-inch slices.
- Begin by heating 1 Tbsp of broth in a skillet over medium heat.
- When the broth begins to bubble, add chopped bok choy and sauté, frequently stirring for a total of four minutes. Once four minutes is up, remove from pan immediately.
- Add a touch of tamari, or lemon, or salt and pepper to taste. Enjoy!
Alternative Option for the Above Recipe:
- 1 small chopped onion
- 1 Tbsp. fresh garlic or 1 tsp. fresh ginger, chopped
- Add one small, chopped onion to bubbling broth before adding bok choy. Sauté chopped onion for five minutes.
- Add fresh ginger of garlic and sauté for one minute.
- Lastly, add bok choy and sauté for four minutes.
- Add salt and pepper, lemon, or tamari to taste, if desired.
Lemon Garlic Bok Choy
Recipe by: www.inspiredtaste.net
- 1 lb baby bok choy
- 1 1/2 Tbsp. extra-virgin olive oil
- 3 garlic cloves, minced
- Pinch of crushed red pepper flakes
- Sea salt
- Half of a lemon, cut into wedges
- Place the bok choy into a colander and rinse with cool water, rubbing any grit or dirt from between the leaves. Trim the ends then slice each bok choy in half lengthwise. Or if they are large, cut into quarters. Pat dry.
- Add the oil, garlic and red pepper flakes to a wide, room temperature skillet. Place over medium heat and cook, stirring occasionally, until the oil begins to bubble around the garlic, but before the garlic starts to turn light brown.
- Toss in the boy choy and spread into one layer. Sprinkle with about 1/4 teaspoon of salt then cook, without stirring, until the bottom is starting to turn brown, about 2 minutes. Flip then cook another 2 minutes or until the green leaves have wilted and the white bottoms are beginning to soften, but still have some crunch. (Tip: tongs work best)
- Transfer to a platter then squeeze 2 lemon wedges on top. A teaspoon or so of olive oil is nice, too. Serve with more lemon wedges on the side.
Braised Bok Choy
Recipe By: www.tastehongkong.com
- ¾ lb baby bok choy
- 2 tsp dark soy sauce
- 1 tsp brown sugar
- 2 tsp oil
- 1/2 cup water- ¾ cup water
- 1/4 tsp salt, or to taste
- Soak whole bok choy in a sink with sufficient water for about half an hour. As we are not going to cut off each stalk one by one, soaking makes dirt come out between leaves. *Blue Sky does give all our veggies a good soak and rinse, the notes above are the chef.
- Half each bok choy lengthwise, drain in a colander for less than an hour.
- Mix water, dark soy sauce, sugar and oil in a pot or wok. Bring it to the boil over medium heat.
- Put halved bok choy in the boiling sauce, with stalks touching the sauce. Slightly press down the vegetable if required. Cover.
- Turn to low flame and simmer for 5 to 7 minutes. Add salt to taste and mix well (the boy choy are rather tender at this point, so be gentle if you do not want to break them). Dish up, with or without sauce, and serve hot.
Salmon Teriyaki with Bok Choy One Pan Dinner
Recipe By: Julia Frey of Vikalinka www.vikalinka.com
- ½ cup Teriyaki sauce (author used Kikkoman sauce with toasted sesame)
- 3 tbsp soy sauce
- 1 tbsp mirin
- 1 tbsp fresh ginger, grated
- 2 cloves of garlic, minced
- 5 lbs salmon fillet
- 4 baby bok choy, halved or quartered
- spring onions
- sesame seeds (optional)
- In a small bowl mix the Teriyaki sauce, soy sauce, mirin, ginger and garlic pour all but 4 tbsp of the marinade over salmon and let it marinade for 30 minutes in the refrigerator. Keep the reserved marinade for the bok choy.
- Preheat the oven to 350F
- Take the salmon fillet out of the marinade and arrange on a baking sheet together with bok choy. Brush the teriyaki marinade over bok choy and bake in the oven for 20 minutes.
- While the salmon and the bok choy are cooking, put the marinade in a small saucepan and bring to a boil. Set aside
- Take the salmon and bok choy out of the oven, remove the bok choy to a serving plate. Change the oven setting to a broil/grill and move the oven rack closer to the element, then broil the salmon for 1-2 minutes for a caramelized top, watch closely!
- Take the salmon out of the oven and brush additional marinade over the salmon and bok choy, sprinkle with sliced spring onions and sesame seeds.
- Serve immediately with rice, noodles or on its own for a low carb dinner.