Bok Choy Stir Fry

Often referred to as white cabbage or Chinese cabbage, bok choy is a cruciferous vegetable used in Chinese cooking. It is mainly used in soups, stir fries, appetizers as also in main dishes. This vegetable belongs to the cabbage family and is referred to as pak choi by the Chinese.

Using bok choy

The mild sweet taste of bok choy makes it a versatile vegetable that can be adapted for cooking in a variety of dishes. It has thick, white stalks and dark green leaves that are round. In Hong Kong there are twenty varieties of bok choy. Baby bok choy is famous in Asian markets. Bok choy can be stored in the crisper section of the refrigerator by wrapping in paper towels or plastic bags. It can last up to a week when stored properly.

Bok choy is usually cooked much like cabbage. Baby bok choy should be cooked as a hole. While cooking a full grown bok choy, first remove the leaves from the stalk and chop the stalk. Then chop the leaves, both the stalk and the leaves are edible. The stalk can be eaten in raw form too. If the bok choy is over cooked it would become too soft and might not taste good. Use bok choy as a healthy alternate to cabbage.

Bok choy health benefits

A low calorie vegetable, bok choy is rich in calcium, vitamin-A and vitamin-C. Bok choy provides nutrients such as folate, fiber, calcium and potassium. Benefit from indoles - phytochemicals in bok choy that aid in deactivating potent estrogens that contribute to stimulating breast tumors. While buying bok choy, ensure to:

• Pick ones that have firm and pure white stalk.
  
  
• The leaves should be dark green in color and free of brown spots. This ensures high vitamin content and flavor.
  
  
• The leaves should not be wilted.
  

Cooking bok choy
Each part of the vegetable can be used to cook or enhance the flavor of a dish.

• The stalks of the bok choy can be eaten raw and can be used in coleslaw, salad, burgers, sandwich, etc.
  
  
• The leaves can be used in soup, stir fries and stuffing.
  
  
• Baby bok choy can be stir fried or used in salads.
  
  
• It can be cooked with cabbage, chilies, onion, garlic, ginger, capsicum, meat, tofu, rice, poultry, etc
  
  

Bok choy recipes

Bok choy salad

Bok choy 2 lbs, chopped coarsely
Green onions 6, chopped
Butter ½ cup
Noodles (plain) 2 packets
White sugar 2 tbsp
Almonds handful, slivered
Sesame seeds 1 oz

For dressing

Vegetable oil ¾ cup
White sugar ½ cup
Soy sauce 2 tbsp
Red wine vinegar ¼ cup

Melt butter in a large skillet over medium heat. Add noodles, sesame seed, sugar and almonds. Stir until lightly brown. Allow to cool.

Toss bok choy and onions together. Mix and chill until ready to serve. Prepare the dressing and pour over the salad just before serving. Mix well and chill until ready to use.

Bok choy creamy

Bok choy 6 cups, chopped
Soy sauce 1 tbsp
Garlic powder to taste
Light cream ¼ cup
Water ½ cup
Cornstarch 4 tsp
Instant chicken bouillon granules ½ tsp
Pepper to taste

Mix bouillon granules, soy sauce, pepper, water and garlic powder in a large saucepan. Bring to boil. Add the bok choy. Reduce the heat and cook for about 5 minutes. Blend the light cream and cornstarch and stir into bok choy. Cook until the mixture gets thick and bubbly. Serve warm.

Simple bok choy recipe

Bok choy 1 ½ pounds
Garlic 1-2 cloves, finely minced
Canola or vegetable oil 1 ½ tbsp
Fresh ginger 1tsp, grated
Water 3 tbsp
Sesame oil ½ tsp
Salt to taste

In a frying pan, pour cooking oil. Add garlic and ginger and allow it sizzle in oil until golden brown. Add bok choy, and toss well until each leaf is coated well with the ginger and garlic. Pour in the water. Cover and cook for 1 minute. Season with salt and add a drop of sesame oil on top.

Bok choy stir fry

Bok choy 4 cups thinly sliced
Chicken bouillon cube 1, dissolved in 1/2 cup water
Garlic 2-3 cloves, minced
Ginger ¼ tsp, ground
Black pepper ground, ¼ tsp
Olive oil 1 tbsp
Soy sauce ¼ cup
Cornstarch 1 tbsp
Granulated sugar 1 tsp

Over medium heat, heat oil in a saucepan. Add bok choy, ginger, garlic and pepper. Stir fry for about 3 minutes. In another bowl, mix the water, dissolved bouillon, soy sauce, cornstarch and sugar. Mix well. Stir in this mixture to the bok choy and stir fry until the mixture thickens and the bok choy gets tender. Serve hot.

Tofu and bok choy stir fry

Bok choy 3 ½ cups, sliced thinly
Fresh ginger 1 tbsp, minced
Garlic 3 cloves, minced
Green onions 3, cut into 1 inch pieces
Tofu 10 ½ ounce, cut into ¾ inch pieces
Dry sherry 1 tbsp
Low-sodium soy sauce 1 ½ tbsp
Oriental sesame oil 1 tsp
Vegetable oil 2 tsp
Cornstarch 1 tsp
Dried red pepper 1/8 tsp, crushed
Water chestnuts 15 ounce can, sliced

In a small bowl, mix low-sodium soy sauce, dry sherry, oriental sesame oil and cornstarch. In a heavy skillet heat vegetable oil until the oil is very hot. Add ginger, garlic, crushed red pepper. Stir fry until aromatic. Add bok choy and stir-fry until a bit soft. Mix in green onion and water chestnuts. Stir-fry until onions are tender. Add tofu and lightly stir-fry until tofu is just heated. Pour over soy mixture. Stir-fry until liquid boils and thickens.

Beef and bok choy stir fry

Bok choy 3, chopped
Beef ½ lb, chopped
Mushroom 3, sliced
Green onion ¼ cup, chopped
Garlic ½ tsp, ground
Ginger ½ tsp, ground
Sugar ½ tsp
Soy sauce 1 tsp
Sake 1 tsp
Sesame oil ½ tsp
Katakuriko ½ tbsp

Sauce

Soy sauce ½ tbsp
Oyster sauce 1 tbsp
Sake 1 1tbsp
Sugar ½ tsp

In a bowl, mix beef, green onion and spices (katakuriko, sugar, sesame oil, sake, soy sauce, garlic and ginger) in a bowl. Mix the spices for sauce in a bowl (soy sauce, oyster sauce, sake, sugar). In a frying pan, heat oil and stir in the beef mixture over high heat. Add bok choy and mushroom, stir for another 3 minutes. Add mixed spices for sauce and stir for 2 minutes. Serve hot.

Baby bok choy

Baby bok choy is the tender version of bok choy. It is usually used as a whole piece in salads, soup and stir fry. Baby bok choy cooks fast and is considered conducive to digestion.

Simple bok choy recipe

Baby bok choy 4
Vegetable oil 1 tbsp
Garlic 2 cloves, minced

Cut the bok choy in half lengthwise. Heat oil in a large skillet over medium heat and fry garlic until fragrant. Add bok choy and 3 tbsp water. Cover and steam until tender-crisp for about 5 minutes.

Baby bok choy and cashew

Baby bok choy 1 pound
Cashew ½ cup, slated and roasted
Dark sesame oil ½ tsp
Green onions 1 cup, chopped
Garlic 3 cloves, chopped
Olive oil 2 tbsp
Salt to taste

In a large sauté pan, heat olive oil on medium heat. Add the garlic, onions and the bok choy. Drizzle the sesame oil and add salt as required. Cook for 3 minutes until the bok choy softens. Lower heat and mix the cashew.

Healthy baby bok choy

Baby bok choy 1 ¼ pounds, leaves separated
Garlic 1 clove, minced
Fresh tarragon 1 ½ tsp
Canola oil 4 tsp
Salt ¼ tsp
Lemon zest ½ tsp, freshly grated
Lemon juice 1 tbsp
Mirin 1 tsp, (low-alcohol rice wine)
Pepper to taste, freshly ground

Preheat oven to 450 degree F. In a roasting pan, toss bok choy, garlic, oil and salt. Roast until wilted and tender crisp. In a small bowl, stir in the lemon zest and juice, pepper and mirin. Drizzle this mixture over the roasted bok choy.

Crunchy Bok choy

Offering a crunchy and slight bite, bok choy when used in salad enhances the flavor of the salad.

Noodle and bok choy salad

Bok choy 1
Green onions 2, chopped
Sesame seeds ¼ cup
Butter 1 tbsp
Almonds 1 small packets, slivered
Garlic powder 1-2 tsp
Noodles 1 packets, uncooked
Oil 1/3 cup
Soya sauce 2 tbsp
Brown sugar ¼ cup
Water

Sauté sesame seeds, garlic powder and almonds in some butter. Add the raw noodles. In a separate bowl, mix the oil, soy sauce and sugar in a little water. Mix the bok choy with the noodle mixture and add the dressing.

Vinegar bok choy salad

Bok choy 5 cups, sliced
Cashew 2 tbsp, chopped
Rice vinegar 4 tsp
Soy sauce 1 tbsp
Sesame oil 1 tsp
Sugar ¾ tsp

In a mixing bowl, mix the rice vinegar, soy sauce, sesame oil and sugar. Toss in the bok choy. Top with cashews.

Bok choy apple salad

Bok choy 6 cups, finely chopped
Fuji apple 6 cups, finely chopped
Carrot 1, large, finely sliced
White onion ½ cup, finely sliced
Vegenaise 3 0r 4 rounded tbsp
White wine vinegar or white balsamic vinegar 2-3 tbsp
Celery salt ½ tsp
Unrefined sugar 2 tsp
Sea salt ¼ tsp

Beat the veganaise, sugar and salts until smooth and creamy. Add bok choy, onion, carrot and apple. Mix well and adjust seasonings to taste. Serve chilled.

Chicken bok choy recipes

Simple bok choy

For the chicken

Chicken fillet 300 Gms
Soya sauce (light) 1 tsp
Egg 1
Ginger 1tsp, paste
Corn flour 1 tbsp
For bok choy

Fresh bok choy 250 Gms
Oil 1 tsp
Salt 1 tsp
Water ½ liter
Fresh green chilies 5
Garlic 3-4, chopped
Soya sauce (dark) 1 tsp
Rice wine 5 ml

Marinate the chicken with ginger paste, light soy sauce, corn flour, egg and oil, set aside. Boil the bok choy with oil and salt for a few minutes. Drain and keep the bok choy aside. Heat oil in a wok on high flame and add the marinated chicken along with the chopped garlic, salt, chilies and dark soy sauce. Toss well and stir fry for 3 minutes. Add the rice wine and remove from fire. Transfer the chicken over the bok choy mixture and serve hot.

Chicken breast bok choy

Bok choy 1 pound
Chicken breast 1 pound, chopped
Garlic 3 cloves, minced
Ginger ½ inch piece, peeled and grated
Scallions 2, cut into 2 inch pieces
Chicken broth 2 ounces
Low sodium soy sauce 3 tbsp
Canola oil 4 tbsp

In a wok, add 2 tbsp of canola oil and swirl to coat all sides. Add the ginger and garlic and toss well. Add the chicken pieces and cook for about 2 minutes, until it turns white, set aside. Pour the balance canola oil and add the bok choy, stir for 2 minutes. Add the scallions and cook until the vegetables are tender. Add the chicken to the bok choy mixture and add the soy sauce and chicken broth. Cook for about 2 minutes. Serve with steamed rice.

Sherry, chicken bok choy

Bok choy 1 large, sliced
Boneless chicken breast halves 4, chopped
Garlic 8 cloves, minced
Soy sauce ¼ cup
Dry sherry 1/3 cup
Cooking sherry ¼ cup
Oil 2-3 tbsp

Over medium heat, heat oil in a wok. Add garlic when the oil is hot. Sauté and then add chicken, sauté until lightly browned all over. Add the bok choy and stir fry for about half a minute until it softens. Add the soy sauce and sherry. Cover and cook until the chicken is done. Serve with steamed white rice.

Vegetable bok choy recipes

Veggie bok choy

Baby bok choy 3 cups, quartered lengthwise
Snow peas 1 cup, trimmed
Carrot 1, cut into thin strips
Red bell pepper 1, cut into thin strips
Garlic 3 cloves, thinly sliced
Lemon juice ¼ cup, freshly squeezed
Extra virgin olive oil 4 tbsp
Black pepper ¼ tsp, freshly ground
Salt ½ tsp

In a large non-stick skillet, heat 2 tbsp of olive oil over medium heat. Add the bok choy, stir until lightly browned, set aside. Heat 1 tbsp olive oil; add bell pepper, garlic and carrot. Cook until the garlic browns. Add the snow peas and cook for a minute until the peas becomes bright green. Add the bok choy to this mixture. Stir in the lime juice, pepper and the remaining olive oil, cook for a minute.

Tofu bok choy

Bok choy 1 bunch, chopped
Potatoes 500 Gms, peeled and boiled
Smoked tofu 150 grams
Mustard 1 tsp
Nutmeg 1 pinch
Margarine/oil 2 tbsp
Salt to taste
Pepper to taste

Mash potatoes and add a bit of oil or margarine. Season the potatoes with nutmeg, salt, pepper and the grainy mustard. Add the bok choy and tofu pieces and mix well. Season the dish with salt and pepper and a pinch of cayenne pepper.