Cook with Bok Choy

Cook with Bok Choy

bok choyBok choy is a wonderful vegetable to be added to various recipes. We have seen its benefits in the article http://nutrihealth.in/food/health-benefits-of-bok-choy/. So lets have a look at the recipes

Bok choy soup

Servings- 1

Ingredients

  • bok choy– 50g washed and cut longitudinally
  • low sodium soy sauce- 1 tsp
  • chicken stock- 1-2 cups
  • chopped garlic- one tsp
  • egg whites-1-2 nos/ boiled corn- 2 tsp
  • olive oil- 1tsp
  • pepper and salt to taste

Method

  • Add one teaspoon of olive oil in a wok.
  • Add the chopped garlic and saute.
  • Add the bok choy and saute till it softens and is cooked.
  • Add the stock and soy sauce and boil well.
  • Add the egg whites in a thin stream into the hot soup.
  • Add pepper and salt to taste.

Stir fry with bok choy

Servings-1

Ingredients

  • 1/2 cup of shredded boiled chicken/tofu
  • Spring onions- 25g
  • jullienes of peppers, carrots etc
  • bok choy- 50g washed and cut longitudinally
  • olive oil- 1 tsp
  • low sodium soy sauce- 1 tsp
  • whole wheat noodles- 25g boiled
  • Chopped garlic and ginger- one tsp
  • red chilli flakes- 1/2 tsp
  • salt and pepper to taste
  • sesame seeds- 1/2 tsp

Method

  • Add olive oil in a wok. Once the oil heats up, add the garlic and ginger and saute.
  • Add the bok choy, peppers and carrots and saute with soy sauce, pepper, salt and chilli flakes.
  • Add the chicken/tofu and the noodles and saute well.
  • Sprinkle spring onions and sesame seeds and serve.

Enjoy cooking with bok choy!!!!

 

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India.
Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.

She is also a consultant for corporate’s like Infosys and others, conducting talks and presentations for various associations and local television shows.

She consults at her Diet and Nutrition clinic “Nutrihealth” in Mangalore.

Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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