Bok Choy Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Bok Choy

Bok Choy

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At a Glance

Bok choy is a type of cabbage with a leafy top and a firm, stalk-like bottom. The vegetable is very low in calories (only 9 calories to one cup of shredded bok choy) yet rich in vitamins. To prepare bok choy, simply remove the bottom of the stalk, then chop and cook as you would other green vegetables. (Baby bok choy is a smaller version, which is more tender and can be cooked whole.) Bok choy is commonly used in Chinese cooking, and is a great addition to stir fries and steamed mixed vegetables, though it lends itself to a variety of preparations.

Overview

Bok choy is a type of Chinese cabbage.

Identification

Bok choy is a green leafy vegetable that resembles Romaine lettuce on top and a large celery on the bottom. A single leaf of bok choy is shaped like a soup spoon. In fact, the name “bok choy” originated from the Chinese word for “soup spoon” because of the shape of its leaves.

Nutrition Info

One cup of shredded bok choy has about 9 calories, 1.1g of protein, 1.5g of carbohydrates, 0.7g of fiber, 0.8g of sugar, and 0.1g of fat.

Bok choy is rich in vitamins C, A, K, and folate. It is also a good source of minerals including calcium, phosphorous, and potassium.

Selection

Look for bok choy that has firm pure white stalks (not “rusty”) and crisp dark green leaves. You’ll want to avoid bok choy that has wilted, broken or spotted leaves, limp stalks, or any discoloration.

Storage

Store bok choy in an open plastic bag in the crisper of your fridge for 2-4 days.

Preparation

Chop off the bottom inch of the stalk before washing. Wash well. You can then steam, boil, stir fry, or even microwave bok choy. You’ll know it’s ready when the leaves are just slightly wilted (usually about 3-4 minutes with all mentioned cooking methods). Note that you can purchase baby or full grown bok choy. Baby bok choy is more tender and less “chewy”.

Recipe: Bok Choy Avocado Salad

Bok Choy

This salad makes a great lunch or side dish and best of all, it's super easy to make!

Ingredients

baby bok choy bunches
6-8
avocado, peeled, cored, diced into 1/2 inch pieces
1
cashews
1/2 cup
sesame seeds
2 tbsp
chickpeas, canned, well rinsed
1/2 cup
lemon, juiced
1/2
balsamic vinaigrette
drizzle

Directions

Prep Time: 10 minutes   Cook Time: 5 minutes   Yield: 4 bowls

Begin by washing the book choy bunches.

Next, steam bok choy for 4-5 minutes or until leaves slightly wilted.

Transfer bok choy to mixing bowl and add remaining ingredients. Mix well.

Split evenly between 2-3 salad bowls and drizzle top with a little bit of balsamic vinaigrette (if desired).

Store leftovers in fridge.

Enjoy!

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At a Glance

Bok choy is a type of cabbage with a leafy top and a firm, stalk-like bottom. The vegetable is very low in calories (only 9 calories to one cup of shredded bok choy) yet rich in vitamins. To prepare bok choy, simply remove the bottom of the stalk, then chop and cook as you would other green vegetables. (Baby bok choy is a smaller version, which is more tender and can be cooked whole.) Bok choy is commonly used in Chinese cooking, and is a great addition to stir fries and steamed mixed vegetables, though it lends itself to a variety of preparations.