A Bok Choy Haiku
A friendly cabbage
On the stovetop cooking
In stir fries and sides
Okay, so I’m no poet and my haiku isn’t going to be published anytime soon. I do however, want to pay homage to this wonderful vegetable. A mere 10 calories for about a half cup of this awesome veggie is one the main draws for dieters. For non-dieters and people interested in good nutrition, it’s a good source of calcium and is high in vitamin C.
Here’s a TIP:
The green leaves should be separated from the big white stalks as the leaves take very little time to cook and the white takes a little longer, so cook the chopped stalks first, add the leaves at the end of cooking.
Here’s a TRICK:
Baby bok choy is better in my opinion than the bigger bok choy; better flavor and faster cooking. To keep it fresh, keep it loosely in a plastic bag in your crisper. Should last at least a week!
And your RECIPE:
Bok Choy Stir Fry
(from Saving Dinner the Vegetarian Way)
Serves 6
3 tablespoons olive oil
2 cloves garlic, pressed
2 teaspoons fresh ginger, peeled and grated
1/2 teaspoon crushed red bell pepper
2 pounds baby bok choy, cleaned and cut into bite size pieces
1/3 cup vegetable broth (low sodium, if available)
3 tablespoons low sodium soy sauce
1 1/2 teaspoons sugar
1 teaspoon cornstarch
2 teaspoons sesame seeds
6 cups cooked brown rice
In a large skillet, heat oil over medium-high heat and swirl to coat pan. Add garlic, ginger and crushed red bell pepper cooking about 30 seconds.
Add the bok choy and cook for 3 minutes, stirring often. Stir in the broth, soy sauce, sugar and cornstarch and bring to a boil, stirring constantly. Cook until thickened, about 1 minute. Remove from heat and sprinkle with sesame seeds.
Serve over brown rice.
Per Serving: 317 Calories; 9g Fat; 8g Protein; 52g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 429mg Sodium. Exchanges: 3 Grain (Starch); 0 Lean Meat; 1 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
SERVING SUGGESTION: Serve with steamed artichokes, some mayo for dipping and some baby carrots for the table.
