Cooking with Tammy Kelly: Time to buy bok choy

Bok choy for thousands of years has served as a staple in Asian cooking. The round-leafed vegetable may be less familiar to American cooks. Here are some fun facts to help you get acquainted with bok choy.

Bok choy is sometimes referred to as white cabbage, not to be confused with Napa cabbage, which is also a type of Chinese cabbage. There are many kinds of bok choy that vary in color, taste, and size, including tah tsai and joi choi. You might also find bok choy spelled pak choi, bok choi, or pak choy.

Bok choy might look a lot like celery, but it’s a member of the cabbage family.  The Chinese have been cultivating the vegetable for more than 5,000 years. Bok choy takes about 2 months from planting to harvest and thrives best in milder weather.

In selecting your bok choy, avoid wilted, broken, or spotted leaves, limp stalks, and discoloration.

For optimal freshness, don’t wash bok choy until you’re ready to use it. Unused parts can stay fresh in the refrigerator for up to six days. To prepare your bok choy, just chop off enough stalk before washing so that it can be thoroughly cleaned under running water. The leaves and the stalks can both be cooked, but they should be separated before washing to ensure that both parts are thoroughly cleansed.

Not only is bok choy fat-free and low in calories, but it is also loaded with vitamin C, and vitamin K, calcium, and potassium. Whether you are already a bok choy lover or just getting acquainted, here are some great recipes to celebrate this seasonal vegetable. 

Lemon Garlic Sautéed Bok Choy 

1 pound baby bok choy

1 1/2 tablespoons extra-virgin olive oil

3 garlic cloves, minced

Pinch crushed red pepper flakes

Sea salt

Half of a lemon, cut into wedges

Remove any discolored outer stalks of the bok choy and discard them (or save for stock later). Place the bok choy into a colander and rinse with cool water, rubbing any grit or dirt from between the leaves. Trim the ends then slice each bok choy in half lengthwise. Or if they are large, cut into quarters. Pat dry.

Add the oil, garlic and red pepper flakes to a wide room-temperature skillet. Place over medium heat and cook, stirring occasionally, until the oil begins to bubble around the garlic, but before the garlic starts to turn light brown.

Toss in the boy choy and spread into one layer. Sprinkle with about 1/4 teaspoon of salt then cook, without stirring, until the bottom is starting to turn brown, about 2 minutes.

Flip then cook another 2 minutes or until the green leaves have wilted and the white bottoms are beginning to soften, but still have some crunch.

Transfer to a platter then squeeze 2 lemon wedges on top. A teaspoon or so of olive oil is nice, too. Serve with more lemon wedges on the side.

Serves 4, each serving contains; Calories 60, Fat 5 g, Carbohydrates 4 g, Protein 1 g, Fiber 1 g, Sodium 110 mg, Potassium 12 mg. 

Better Than Take Out Chicken Stir-Fry with Bok Choy 

1 pound skinless, boneless chicken breasts, cut into 1-inch pieces

3 tablespoons plus 1 tsp. cornstarch, divided

1/4 cup canola oil, divided

1/3 cup fresh orange juice

2 tablespoons lower-sodium soy sauce

2 tablespoons rice vinegar

1 teaspoon honey

1/2 teaspoon crushed red pepper

2 tablespoons sesame oil, divided

4 (4-oz.) baby bok choy, trimmed and halved lengthwise

1/4 cup water

1/4 teaspoon kosher salt

1 1/2 tablespoons minced peeled fresh ginger

3 large garlic cloves, minced

1 tablespoon sesame seeds, toasted

2 tablespoons sliced red Fresno chile

Toss chicken with 3 tablespoons cornstarch; shake off excess. Heat 3 tablespoons canola oil in a large nonstick skillet over high. Add chicken; cook until browned, about 8 minutes. Set aside; wipe skillet clean.

Combine orange juice, soy sauce, vinegar, honey, red pepper, and remaining 1 teaspoon cornstarch; set aside. Heat skillet over medium; add 1 tablespoon sesame oil and half of bok choy; cook until browned. Remove from skillet; repeat with remaining 1 tablespoon sesame oil and bok choy. Return all bok choy to skillet. Reduce heat to low; add 1/4 cup water. Cover and cook until tender, about 2 minutes. Sprinkle with salt. Set aside.

Add ginger, garlic, and remaining 1 tablespoon canola oil to skillet; cook over medium 2 minutes. Add orange juice mixture; cook until thickened. Stir in chicken. Divide among 4 plates; sprinkle with sesame seeds and chile, and serve with bok choy.

Serves 4, each serving contains; Calories 398, Fat 25 g, Carbohydrates 14 g, Protein 28 g, Fiber 2 g, Sodium 525 mg. 

Grilled Bok Choy with Blue Cheese Dressing 

Cooking spray

4 (4-oz.) bok choy heads, halved lengthwise

1/4 cup low-fat buttermilk

1 ounce blue cheese, crumbled (about 1/4 cup)

1 tablespoon apple cider vinegar

1 teaspoon granulated sugar

1/4 teaspoon freshly ground black pepper

1 cup halved grape tomatoes (about 6 oz.)

1/4 cup crispy fried onions (such as French's)

Heat a grill pan over high. Coat pan with cooking spray. Place bok choy halves, cut side down, on pan. Cook 2 minutes per side, until both sides are marked and lightly charred. Remove from pan.

Stir together buttermilk, blue cheese, vinegar, sugar, and pepper in a bowl. Place bok choy halves, cut side up, on a serving platter. Top evenly with buttermilk dressing, and sprinkle evenly with tomatoes and fried onions.

Serves 4, each serving contains; Calories 80, Fat 4 g, Carbohydrates 7 g, Protein 4 g, Fiber 2 g, Sodium 196 mg. 

Greens and Multi Grain Pasta 

1 cup multi-grain penne (about 3½ ounces)

2 teaspoons olive oil 

½ finely chopped onion  

2 cloves garlic, minced

2 tablespoons dry white wine or water

1 cup chopped, trimmed fresh Brussels sprouts

6 cups chopped bok choy

1 tablespoon vegetable oil spread

2 teaspoons dried Italian seasoning, crushed

¼ teaspoon salt 

¼- ½ teaspoon ground pepper

3 tablespoons grated Parmesan cheese

Cook pasta according to package directions, except omit salt. Meanwhile, heat oil in a large skillet over medium-high heat. Add shallots and garlic; cook for 3 to 4 minutes or until the shallots are tender, stirring frequently.

Add wine to the skillet; cook until evaporated, scraping up any browned bits in the skillet. Add Brussels sprouts; cook and stir for 3 minutes more. Add bok choy; cook and stir for 2 minutes.

Add the cooked pasta to the vegetable mixture in the skillet. Stir in vegetable oil spread, Italian seasoning, salt, and pepper. Transfer to a serving dish. Sprinkle individual servings with Parmesan.

Serves 6, each serving contains; Calories 127, Fat 4 g, Carbohydrates 17 g, Protein 6 g, Fiber 3 g, Sodium 212 mg.