Growing at the Speed of Life - A Year in the Life of My First Kitchen Garden

STEAMED BABY BOK CHOY

Truly elegant in appearance, all bok choy
needs is a swift spray of olive oil and absolute­
last-minute cooking.
SERVES 4

4 baby bok choy (up to 5 inches long )
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Extra-virgin olive oil cooking spray

Cut the bok choy in half lengthwise. Lay them
in a large steamer and season with salt and
black pepper. Steam covered for 3 minutes.
Spritz with olive oil. Serve hot immediately.

Per serving : 9 calories, 0 g fat, 0 g saturated fat, 1 g
carbohydrate, 1 g protein, 1 g dietary fi ber, 106 mg
sodium. Exchanges: Free Food

STEAMED MATURE



BOK CHOY

As with many vegetables of this type, including
Swiss chard, bok choy is best cooked in two
stages, since the stalk takes longer than the
tender leaf.
SERVES 4

1 large bok choy
¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 tablespoon freshly squeezed lemon juice

Cut off the bottom of the stalk to separate the

stems. Cut the thick white stems from the

green leaves. Wash and trim as needed.

Steam the white parts in a steamer basket

for 3 minutes, stir, season with half the salt and

black pepper, and steam 3 more minutes. Di-

vide among four hot plates and keep warm.

Lay the leaves in the steamer, season with

the remaining salt and black pepper, and steam

2 minutes. Lay on the plates with the stems,

sprinkle with lemon juice, and serve.

Per serving : 9 calories, 0 g fat, 0 g saturated fat, 1 g

carbohydrate, 1 g dietary fi ber, 106 mg sodium, 4 g

protein. Exchanges: Free Food

STIR FRIED BOK CHOY

This can be a warm salad or a side dish for a

colorful entrée.

SERVES 4

1 head mature bok choy

1 teaspoon nonaromatic olive oil

2 garlic cloves, crushed

1 tablespoon chopped gingerroot

1 green onion, chopped

1 tablespoon Chinese hoisin or low-sodium

soy sauce

90 • GROWING AT THE SPEED OF LIFE