About Bok Choy
Learning how to cook bok choy, also called bak choi, pak choi and Chinese mustard cabbage, isn’t just about cooking Chinese food. As a member of the cabbage family, bok choy can also be successfully added to many other recipes in which cabbage would be used. Produce Oasis recommends using bok choy in place of celery in recipes due to the crisp, celery-like stalks.
Bok choy contains no fat or cholesterol and only two grams of carbohydrates per 70 gram serving. Bok choy is rich in vitamins A and C and also provides calcium and iron. Other nutrients found in bok choy are magnesium, potassium, manganese, phosphorus, protein, niacin, folate, thiamin, vitamin K, vitamin B6 and riboflavin.
Both the stalks and the leaves may be used in cooking. The stalks will take longer to cook than the leaves so the leaves may be removed before the stalks are done or the leaves may be added closer to the end of cooking time.
Bok Choy Preparation
Remove and discard any leaves or stalks that are deformed or have brown spots. Leaves that are yellow and stalks that are very small can indicate the bok choy is old and should be discarded.
Before use, wash and separate the leaves from the stalks, unless otherwise directed in the recipes being used.
Bok choy can be eaten raw or cooked.
Bok Choy in Stir Fry
Bok choy is most commonly used in stir fry. Both stalks and leaves can be used in a variety of ways, and either as the star of the dish or as a base for other proteins and vegetables in the dish.
The bok choy can be used in a stir fry dish with other ingredients or cooked by itself. To stir fry bok choy alone, slice the stalks and remove the leaves. In a wok or fry pan, add a small amount of water, the stalks slices and leaves, and bring to a medium heat. Stir the bok choy as it cooks, adding cooking oil, garlic and other seasoning of your choice. After cooking for about two minutes, remove the leaves and continue to stir fry the stalk pieces for approximately three minutes longer. Soy sauce may be added before serving.
Microwaving Bok Choy
Boy choy can be quickly heated up in a microwave. Stalks can be cut, leaves left on, and placed in a microwave-safe dish. Add a small amount of water (to help steam the bok choy), cover and microwave on high for approximately three minutes. Season as desired once done. Soy sauce, garlic and sesame oil are all popular choices for bok choy seasonings.
How to Cook Bok Choy. Sarah Sandori. https://www.chinatownconnection.com/cook-bok-choy.htm
Bok Choy (Pak Choi). Produce Oasis. https://www.produceoasis.com/Items_folder/Vegetables/BokChoy.html