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 SALAD WITH CHICKPEAS, CASHEWS & AVOCADO

Bok Choy

Cooked and chilled baby bok choy make the base of this flavourful salad. This dish makes a great lunch or side — best of all, it's super easy to make!

Ingredients

baby bok choy bunches, coarse butts trimmed off, quartered lengthwise
4-6
toasted sesame seed oil
2 tbsp
balsamic vinaigrette
2 tbsp
honey
1 tbsp
garlic, finely minced
2 cloves
fresh ginger root, finely minced
2 tsp
sea salt
1/2 tsp
avocado, cut into 1/2 inch chunks
1
carrot, grated
1
chickpeas, cooked, drained
1 cup
cashews
1/2 cup
sesame seeds
3 tbsp
green onions, coarse ends trimmed, finely sliced in rounds
2

Directions

Prep Time: 20 minutes   Cook Time: 5 minutes   Yield: 6 servings

First steam and chill bok choy: Place a steamer basket in a pot filled with about an inch of water. Bring the water to a boil, then place the quartered bok choy pieces in the steamer basket, and cover with a lid. Steam for about 3-4 minutes, or until the bok choy turns bright green and wilts slightly. Immediately, remove the steamer basket from the heat and run it under cold water. Then, fill a large bowl with ice water, and dump the steamed bok choy in it to chill for about 5 minutes.

While the bok choy is cooling, make the dressing: Add oil, vinegar, honey, garlic, ginger, and salt to a jar and whisk together. Set aside.

Once the bok choy is cooled, drain thoroughly and add it to a large bowl. Add avocado, carrot, chickpeas, cashews, sesame seeds, and green onions. Pour prepared dressing over the vegetables, then toss together until everything is coated.

Serve chilled. Makes a nice, light meal. For an extra protein boost, add shrimp, salmon, chicken, or tofu. 

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.