Bok Choy, Pak Choi, Joi Choi

CATEGORY: choy choi

Bok Choy, Pak Choi, Joi Choi 

This graceful vegetable with Chinese origins has spread throughout Asia and beyond, developing a wide range of varieties. The most typical Pak Choi features dark green leaves atop white spoon-shaped upright stems. Stems vary considerably in thickness and shape, and in some varieties they are green. One variety produces a rosette of dark green leaves close to the ground. There are specialty pak chois that have frilly leaves to light yellow-green color. The slight mustardy flavor of Pak Choi makes it a delightful addition to stir-fries, soups, noodle and meat dishes, and salads, if the young leaves are used. In China, the coarser leaves are often pickled. Some Chinese cooks also dip the leaves in boiling water and hang them out to dry in the sun for several days. Drying enables this highly perishable vegetable to be stored for winter months. Asian cooks use the entire plant at many stages of development.

Bok choy contains a high amount of Vitamin A per 4 oz. serving - about 3500 IU. Bok choy also contains approximately 50 mg of Vitamin C per 4 oz. serving

Per 1 cup of shredded - Calories: 9kcal | Fat: 0.14g | Carbs: 1.53g | Protein: 1.05g 

Stir-Fried Baby Bok Choy with Garlic

CATEGORY: choy choi

Ingredients

1/3 cup reduced-sodium chicken broth

1 tablespoon soy sauce

1 1/2 teaspoons cornstarch

3 tablespoons peanut or vegetable oil

1/4 cup thinly sliced garlic (about 8 cloves)

2 pounds baby or Shanghai bok choy, halved lengthwise

2 teaspoons Asian sesame oil

Directions

Stir together broth, soy sauce, cornstarch, and 1/2 teaspoon salt until cornstarch has dissolved.

Heat wok over high heat until a drop of water evaporates instantly. Pour peanut oil down side of wok, then swirl oil, tilting wok to coat side. Add garlic and stir-fry until pale golden, 5 to 10 seconds. Add half of bok choy and stir-fry until leaves wilt, about 2 minutes, then add remaining bok choy and stir-fry until all leaves are bright green and limp, 2 to 3 minutes total. Stir broth mixture, then pour into wok and stir-fry 15 seconds. Cover with lid and cook, stirring occasionally, until vegetables are crisp-tender, 2 to 4 minutes. Stir in sesame oil, then transfer to a serving dish.

Yield: Makes 8 servings  photo