Cher Nutrition

Kelly’s Veggie Picks: Baby Bok Choy

June 17, 2011 at 5:01 pm Leave a comment

Also called Chinese cabbage, this cruciferous veggie is easy to prepare, mild in flavor and just plain adorable. As its name implies, baby bok choy is the immature plant to its bok choy parent.  This younger version is not only cuter, but also more tender and delicate in texture. Plus, its petite size makes it the perfect veggie side for individual plates.

What is it?

A member of the cabbage family and native of China.

What’s it good for?

Folate, Vitamin A, C & K plus calcium.

Preparing Baby Bok Choy:

This part is easy.  Baby bok choy is mild in flavor and tender in texture so the goal is not to overcook and not to overwhelm. And that means quick and easy! Toss into a raw salad or try out one of these simple cooking techniques:

            Lightly Stir-Fried:  Coarsely chop heads of baby bok choy (discarding the ends) and stir fry with garlic and sesame seeds over high heat in a bit of oil for a few minutes or until just wilted.  If combining with other veggies that need more cooking time (think broccoli), wait to toss the bok choy in at the last minute.

            Grilled:  Slice heads of bok choy in half lengthwise (to keep in tact), brush lightly with oil and grill for a few minutes or until softened. Drizzle with fresh lemon juice and a little sea salt before serving.

            Roasted:  Toss baby bok choy with a little olive oil, garlic and salt and roast in the oven on a cookie sheet at 400 degrees until just wilted. Crank up the heat to 450 for added crispness. But don’t cook too long! 5-10 minutes should do the trick.

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