Baby bok choy packs lots of nutrition into few calories
07/07/2014 10:26 AM
07/08/2014 6:35 PM
Baby bok choy is a common ingredient in Chinese stir-fries, but there is no reason the vegetable, which sometimes is referred to as “soup spoon” for the shape of its leaves, can’t take center stage.
The Star’s Baby Bok Choy With Roasted Peanuts has a mild, sweet crunch and a silky texture. The recipe is also low in calories and is a rich source of vitamins A and C, as well as calcium and folate.
More than 20 varieties of bok choy, a member of the cruciferous family, are grown around the world. But the “baby” version is prized for its tenderness and can even be eaten raw. Although baby bok choy is available year-round, chances are there’s a lot of bok choy available right now at the farmers market.
Dry-roasted peanuts add a crunchy garnish that complements the familiar Asian seasonings of sesame oil, ginger and garlic.
Storage tip: Store bok choy in your vegetable crisper wrapped in a plastic bag for up to 3 days. Wash the leaves to remove grit just before cooking.
Substitution: Baby bok choy is the perfect choice for this stir-fry, but you can also substitute Swiss chard with large, tough stems removed.
Baby Bok Choy With Roasted Peanuts
Makes 4 servings
1 pound baby bok choy
1 tablespoon olive oil
1/2 cup chopped onion
3 cloves garlic, minced
1 teaspoon fresh grated ginger root
1/2 teaspoon dark sesame oil
2 tablespoons dry-roasted peanuts
Trim the base from each baby bok choy and separate the leaves. Rinse well and dry on paper towels; set aside.
Heat olive oil in large skillet or wok over medium-high heat. Add onion and cook for about 3 minutes. Add garlic and ginger root, and stir constantly for 30 seconds. Do not allow garlic or ginger to burn. Add bok choy and drizzle with sesame oil. Cook for 5 to 8 minutes until bok choy cooks down and is cooked to desired tenderness, stirring frequently. Place in serving bowl and sprinkle with peanuts.
Per serving: 90 calories (60 percent from fat), 6 grams total fat (1 gram saturated), no cholesterol, 6 grams carbohydrates, 3 grams protein, 112 milligrams sodium, 2 grams dietary fiber.
Recipe developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss.