Wednesday, 1 June 2016

New Adventure with Bok Choy tonight!


Try this new recipe for dinner!
Bok Choy is an Asian vegetable that is also grown locally and currently in season. I usually buy baby bok choy because they seems to be tender and have a milder taste. Bok choy is dark green leafy vegetable that makes a great (and by great – I mean delicious) addition to soup, stir-fries, and salads. It is also good on its own as a side.

This braised bok choy recipe was a new recipe I tried. I did like it but found the sauce was too thin so next time I would thicken it with a little corn starch after the bok choy is cooked and removed from the pan. We also found we did not care for the left-overs so I would suggest only making the amount you can eat at one meal.

Braised Bok Choy

Ingredients
  • 300g baby bok choy (I would suggest ½ - 1 baby bok choy per person)
  • 2 tsp soy sauce
  • 1 tsp brown sugar
  • 2 tsp oil
  • 1/2 cup water
  • 1/4 tsp salt, or to taste


Method


  • Soak whole pieces of bok choy in the sink with sufficient water for about half an hour. Soaking helps the dirt between leaves to loosen. Swish them in water and change water until clean. Give each bok choy the last rinse under running water if required.
  • Half each bok choy lengthwise, drain in a colander.
  • Mix water, soy sauce, sugar and oil in a pot or wok. Bring it to the boil over medium heat.

  • Put halved bok choy in the boiling sauce, with stalks touching the sauce. Slightly press down the vegetable if required. Cover.
  • Turn to low and simmer for 5 to 7 minutes. Add salt to taste and mix well (the bok choy are tender at this point, so be gentle if you do not want to break them).

  • Dish up, with or without sauce, and serve hot.

Enjoy!

Shannon RD
Registered Dietitian

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