Bok choy: Cooking series A-Z with SSG Sadler - Part 4

B'Onko Sadler, Michigan State University Extension - February 25, 2013

Bok choy is a versatile vegetable that can be used in many ways.

Bok choy is a vegetable with native roots to China as well as some other Asian countries near that region. Bok choy is a favorite to most because of its mellow, non-bitter taste which can be used in many dishes or as a stand-alone side dish. Bok choy is related to the cabbage family but looks a little different in its shape. Fresh bok choy has firm leaves, white at the stem and turns to a dark, shiny green at the leaves with no spots.

Bok choy is packed with vitamins and nutrients such as vitamin C, K, B and A. These vitamins give your body energy as well as protect it from free radicals within the cells. Vitamin K helps your body to maintain strong bones and protects the brain from neuronal damage. It is also packed with calcium, magnesium, iron, phosphorous, potassium and manganese, which all in some way help the body to provide antioxidant properties, increase red blood cell production and to protect the body against cancer.

Michigan State University Extension says that bok choy can be used in variety of ways, some examples would be to use in soups, stir fry’s, salads, on sandwiches and in coleslaw. The below recipe will showcase bok choy as a stand-alone side dish.

Sautéed bok choy

Makes 4 servings

1 ½ lbs bok choy (or 2 bunches)

1 tsp. EVOO extra virgin olive oil

2 garlic cloves (minced)

1 Tbsp. soy sauce (reduced sodium)

1 tsp. onion powder

1 pinch Salt

1 Tbsp. chicken stock (reduced sodium)

½ tsp. sesame seed oil

1 Tbsp. oyster sauce

Directions

Make sure your bok choy is washed and ready for cooking. Slice bok choy leaves in half, the long way.
Place a skillet on the stove on heat on high and add olive oil and garlic.
Add your bok choy to the hot skillet.
After you turn the bok choy a couple of times, add the chicken stock, onion powder soy sauce and salt.
Reduce the heat to medium and after a few more turns add the sesame seed oil. Turn off the heat and add oyster sauce and mix thoroughly. You want to make sure the bok choy is still crunchy.
Serve on a plate with your meal and enjoy!

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).