Bok choy is rarely something I make myself, and generally enjoy it when I am eating at a restaurant as a side to the main attraction. It’s high-water containing and has quite the bite, so it’s important to cook it just right so it doesn’t taste too neutral or distracting to the palate. This recipe contains flavorful veggies and spices to bring out the best in bok choy without overwhelming its inherent goodness. Enjoy as a side or main. If you want to make it a bit heavier to fit the bill for the main dish, sprinkle cheese atop and let it melt before eating.
Grown to glow:
Bok Choy: is also known as “leafy Chinese cabbage” and is popular in China, the Philippines, Vietnam and other oriental regions. It is member of the Brassica family and has a sweet, succulent stalk. It is low in calories but packed with phyto-nutrients, vitamins, minerals and antioxidants. It has just 13 calories in 100 grams and protects against breast, colon, and prostate cancers due to its antioxidants like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates. It is also rich in vitamin C, with 100 grams providing 75% of your daily intake, as well as vitamin A, vitamin K (38% of the RDA in 100 grams), carotene and other flavonoids. Its vitamin K content assists brain and bone health. It contains many B-complex vitamins, allowing the body to replenish.
Pepper and Soy Steamed Bok Choy
For the bok choy:
- 4 baby bok choy pieces, sliced in half lengthwise
- 1 teaspoon salt for steaming water
For the vegetable topping:
- ¼ cup chopped onion
- 1 scallion, roughly chopped
- 1 small red bell pepper, diced
- 1 small green bell pepper, diced
- 1 tablespoon diced fresh ginger
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon soy sauce
- 1 tablespoon light teriyaki sauce
- Salt, pepper, curry and paprika to taste
Directions: For the bok choy, pour enough water into a pot so that it rises 1 inch up the sides. Add the halved bok choy pieces and place a lid on the pot. Bring the water to a boil and reduce heat to a simmer. This allows the water to create steam that rises and cooks the bok choy, even when it is not fully touching the pot’s bottom surface. Let cook for 25 minutes before taking out.
For the vegetable topping, bring a large pan to medium-high heat and add the olive oil, onion, scallions, green and red pepper and ginger. Stir and cook for one minute, allowing the veggies to begin sweating. Then add the garlic. Cook for 2-3 more minutes before adding the soy and teriyaki sauce sas well as the salt, pepper, curry and paprika – a few dashes each (but you can alter this to your taste). Also pour in about 1/4 cup of the water that is leftover from the steamed bok choy. Stir and cook for another 3-4 minutes, or until the liquid begins to cook off and the flavors marry together and intensify.
Place the bok choy pieces on a plate so that the sliced edge is upright. Pour and scoop the vegetable topping atop each evenly. Serve steaming hot!