3-Minute "Healthy Sautéed" Bok Choy Recipe

 

Prep and Cook Time: 3 minutes

Ingredients:

• 1 lb bok choy, chopped
• 10 TBS low-sodieum chicken or vegetable broth, or water
• Mediterranean Dressing
• 3 TBS extra virgin olive oil (or to taste)
• 2 tsp fresh lemon juice
• 1 medium clove garlic, chopped
• sea salt and pepper to taste
  
  Directions:
   
• Chop bok choy and garlic and let sit for 5 minutes.
• Stack the Bok Choy leaves and remove the bottom 1-inch of stems (these can be saved for soup). Cut into 1/2-inch slices and let sit for 5-10 minutes before cooking. Slicing Bok Choy this way ensures even cooking and the best flavor.
• Heat 10 TBS broth or water on medium heat if using a medium size burner or on medium low if using a large size burner.
• As soon as liquid begins to steam, add Bok Choy stems to the bottom of the pan. (Be sure the stems are covered with broth; add more broth if necessary.) Top with leaves. Cover with a tight fitting lid and cook for no more than 3 minutes. (Make sure the broth does not cover the leaves.)
• Transfer to a bowl with stems separated from the leaves as best as possible. Cutting Bok Choy leaves (not the stems) into small pieces after cooking makes a BIG difference in flavor. To achieve the best flavor, use a knife and fork to cut the cooked leaves crosswise several times until the pieces are very small.
• Toss Bok Choy with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Bok Choy, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. Dressing also helps tenderize Bok Choy. The key to perfect Bok Choy is having stems that are still crunchy and not translucent or mushy.

Serves 2

Nutritional Profile