Serial Trainer











{July 30, 2008}   bok choy

So why did I feature this vegetable today? Because it’s high in vitamins, delicious and I wanted to dare you all to use it this week in your cooking. When I want a low-calorie meal but I don’t want to give up my nutrition, I cook this veggie with a chicken broth. Great for colds, too!

Cultivated in China since ancient times, bok choy is found in soups and stir-fries, appetizers and main dishes. Bok choy’s popularity comes from its light, sweet flavor, crisp texture and nutritional value. Not only is bok choy high in Vitamin A, Vitamin C and calcium, but it is low in calories.

Bok choy – the “white cabbage”

Bok choy, or brassica chinensis to use its scientific name, is classified as a cabbage. Nonetheless, bok choy bears little resemblance to the round European cabbages found in western supermarkets, or to Napa Cabbage for that matter. Its white stalks resemble celery without the stringiness, while the dark green, crinkly leaves of the most common variety is similar to Romaine lettuce. The Chinese commonly refer to bok choy as pak choi or “white vegetable.” Another common name is white cabbage. [excerpt from here]

This easy Chinese recipe allows you to get all the nutritional benefits of bok choy in a simple, flavorful soup. Feel free to increase the nutritional value by using homemade chicken broth, or adding cooked chicken or raw, peeled shrimp.

Ingredients:

  • 3 cups chicken broth
  • 10 leaves bok choy, thinly sliced
  • 2 teaspoons soy sauce
  • 2 teaspoons Asian sesame oil
  • 1 teaspoon red pepper flakes
  • 1 garlic clove, peeled, chopped

Preparation:

Bring the chicken broth to boil in a medium saucepan. Stir in the seasonings (the red pepper flakes, soy sauce, Asian sesame oil), and the chopped garlic. Add the bok choy. Simmer for up to 10 minutes, until the bok choy leaves turn dark green and are wilted and tender. Serves 4 to 5.

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