Bok choy stir-fry with ginger and garlic

Baby Bok Choy has a sweet flavor and delicate texture.
One cup has just 9 calories and barely a trace of fat, yet delivers protein,
dietary fiber and almost all the essential vitamins and minerals.  Photos: Julia Bergdoll

Healthy Benefits

This veggie is packed with vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, and iron, bok choy deserves its reputation as a powerhouse among vegetables. Vitamin A is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. 

Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.

No cholesterol (high blood cholesterol is generally associated with an increased risk of heart disease) and low in calories. Very low in sodium and sugar.

Ingredients   13 calories per serving (serves 4)

4 heads of Baby Bok Choy
1-1/2 tsp sesame oil
1 tsp grated ginger root
2 garlic cloves, thinly sliced
2 Tbsp Liquid Aminos (or reduced-sodium soy sauce)
1 tsp arrowroot (or cornstarch)
Sesame seeds (black, white, or a mix) for garnish

Preparation

- Slice Baby Bok Choy in half lengthwise, leaving the root attached to make 8 pieces. Rinse to thoroughly clean.

- Heat a wok over low heat. When the wok is hot add the sesame oil, ginger and garlic. Cook, stirring occasionally to allow the ginger and garlic to infuse the oil (about 1-2 minutes). Add the soy sauce and then the bok choy.

- Toss the bok choy in the sauce briefly, then add 1/4 cup of water to the wok. Cover it to allow the bok choy to steam for 2 minutes.

- While the Bok Choy is steaming, stir together the arrowroot (or cornstarch) and 2 teaspoons of water in a small saucer, stir and add to stir fry.

- Remove the pan cover and stick a sharp knife into the root end of one of the pieces of bok choy. If it's just tender, it's ready; if not, add 2 teaspoons of water, cover, and cook for 1 more minute. Toss the bok choy again in the sauce, then add the arrowroot (cornstarch) mixture. Stir until the sauce is lightly thickened.

- Serve immediately, garnished with white and/or black sesame seeds.

Baby Bok Choy is a rich source of vitamins C, A and K.

A mix of black and white sesame seed would make for a colorful presentation
in this quick sauté of Asian-style vegetables. 

Note to vegan chef: if the stem is thick you might consider slicing it for quicker cooking.

Nutrition: (per 1 serving)

Fun fact: The name “bok choy” originated from the Chinese word for "soup spoon" because of the shape of its leaves.

Inspired by The Perfect Pantry
Reference:  Calorie Count, What Are the Health Benefits of Bok Choy, What is Bok Choy Good for?, 5 Things to Know about the Health Benefits of Bok Choy