Feature Article

Blissful Bok Choy Is April's Pick of the Month

Bok choy is a leafy green that adds a savory flavor, along with vitamins A and C, to your stir-fries and other dishes. Pick some up today!

What’s so great about bok choy?

  • Excellent source of vitamins A and C
  • Low in calories and sodium
  • Fat and cholesterol free
  • Adds warm and savory flavors to recipes

What’s the best way to eat bok choy?

  • Sauté, steam or stir fry
  • Pair with garlic, ginger, soy sauce or light vinegar

Selection & Preparation

  1. Selection: Choose fresh, firm bok choy with bright green colored leaves without yellow or brown spots.
  2. Storage: Store bok choy in a plastic bag in the crisper section of your refrigerator for up to 1 week.
  3. Preparation: Wash immediately before serving or cooking.
  4. Cooking: Chop leaves to 1/8 inch slices and the stems into ½ inch lengths for quick and even cooking.

Bok Choy Stir Fry

Recipe from Produce for Better Health Foundation

Ingredients

  • 1 1/2 pounds bok choy
  • 4 teaspoons canola oil
  • 2 cloves garlic, finely minced
  • 1 teaspoon fresh ginger, grated
  • 3 tablespoons water
  • 1/4 teaspoon salt
  • 1/2 teaspoon sesame oil

Directions

  1. Trim the end of the stem and separate leaves. Clean under running water and drain.
  2. Cut stems into 1-inch pieces and leaves into wide ribbons. Finely mince garlic and grate fresh ginger.
  3. Place oil, garlic and ginger in a cold pan and heat on medium-high heat.
  4. When herbs become fragrant and begin to turn brown, add the stalks of bok choy.
  5. Toss very well to coat with the oil and cook until stalks are just beginning to get tender, about 3 minutes.
  6. Add leaves and water. Stir, cover and let cook for 1 minute or until leaves are tender-crisp.
  7. Season with salt and drizzle with sesame oil.

Makes 8 servings.

Nutritional Information Per Serving

  • Calories: 36
  • Fat: 2.8g
  • Carbohydrates: 2g
  • Protein: 1g
  • Fiber: 1g