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