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This Cruciferous Veggie = Great Taste + Great Health

Another cruciferous vegetable to try.  This is a refrain that will appear often in my posts.  They are way too healthy not to revisit.  I must admit that bok choy only appeared on our table, thinly sliced, in stir-fried dishes.  I’m branching out into unfamiliar but delicious territory with this recipe.

There are dozens of reasons to add this to your diet.  Bok choy is low in calories and has no fat.  It is a rich source of many vitamins and minerals, especially vitamins A, K and C.  Vitamin A is essential for the immune system and for healthy teeth and bones.  Vitamin K has an important role in blood coagulation and the absorption of calcium for bone density.  Vitamin C is well-known as an antioxidant which plays a part in fighting cancer.  It is a source of vitamin D which is also good for the health of bones and teeth.   A small serving supplies significant amounts of calcium, potassium, manganese, iron, magnesium, and phosphorus.  The phytonutrients in bok choy promote healthy eyes and may reduce the risk of macular degeneration and cataracts. This super veggie is too good to save just for stir-fry.

Bok choy has long been a staple in Asian cooking, which may be where its familiarity ends.  The dark green, leafy tops are chock full of nutrients, so be sure to include them.  Bok choy is an excellent addition to soups and stews, and as you will see, should be served as a side dish too.

Tips

Handle bok choy with care to avoid bruising. To revive slightly wilted bok choy, plunge into ice water, drain, place in a plastic bag, and into the refrigerator.   I would use it within a day or two, but it can be kept up to a week.  Bok choy can be found all year at the market.  Look for it in the summer at your local farmers’ market for the freshest option. Look for firm stalks free of brown spots. Be sure not to overcook bok choy – it is best crisp-tender.

I tweaked this recipe from Simply Recipes a little.  It is quite delicious with the addition of prosciutto and dry sherry.

Baby Bok Choy with Sherry and Prosciutto

(serves 4)

  • 1 Tbsp vegetable oil
  • 1 – 2 medium cloves garlic, thinly sliced
  • 6 heads baby bok choy, cut in half lengthwise
  • 1/8 teaspoon kosher salt, more as needed
  • 1/4 cup dry sherry **
  • 1/2 cup chicken broth
  • 1 tablespoon soy sauce
  • 1/4 teaspoon sugar
  • 1 teaspoon cornstarch mixed with a tablespoon of cold water
  • 1/3 to 1/2 cup of thinly sliced prosciutto cut into 1/4-inch strips, or finely chopped
  • salt and pepper

Directions

  1. Mix the sherry, chicken broth, soy sauce, and sugar in a small bowl.
  2. Put the oil and garlic into a large sauté pan.  Heat to medium high heat.  Sauté very briefly, taking care not to burn the garlic.
  3. Add the bok choy halves. Use tongs to turn the pieces in the oil. Season with salt. When the bok choy leaves begin to wilt, add the sherry mixture.  Reduce the heat to medium. Cover and sauté until the stalks are crisp-tender.  Give the cornstarch a quick stir and add to pan.  The liquid will form a glaze.  Add the prosciutto and toss quickly.
  4.  Season to taste with salt and pepper to taste.  Serve immediately.

** Try marsala wine instead of dry sherry for a different flavor.

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