Real African Dishes: [MC-AllEthnic-Recipes] Basic Bok Choy

Monday, November 12, 2012

[MC-AllEthnic-Recipes] Basic Bok Choy - 4g Carbohydrate; 2g Dietary Fiber

* Exported from MasterCook *
                              Basic Bok Choy
Recipe By     :
Serving Size : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2         pounds bok choy -- washed and trimmed
2        Tablespoons peanut oil
1                cup good stock
                        salt and freshly ground black pepper
1           teaspoon sesame oil -- optional

If the bok choy stems are wide, cut them in half lengthwise; then cut them
into 1 to 2-inch lengths (if they are narrow, just cut them into pieces).
Heat the peanut oil in a wok or broad skillet over medium-high heat for 3
or 4 minutes; toss in the cabbage and cook, stirring, until it begins to
brown, about 5 minutes. Add the stock, salt, and pepper, and cover; lower
the heat and simmer for 5 to 10 minutes more, until the bok choy is soft
and creamy. Remove the cover, boil off the excess liquid, check the
seasoning, and serve. Drizzle with sesame oil if you like.

Makes 4 servings
Time: About 30 minutes

Other Greens to Use: The results will not be the same, but the technique
can be used with any cabbage or dark green; older greens with thicker
stems must be parboiled first.

AuthorNote: Bok choy take on an entirely different character when it is
cooked for a long time: It becomes creamy and is unlike anything else.
There's a soothing, comforting food quality about it, and you don't have
to Asian to appreciate it.
Source:
"Leafy Greens by Mark Bittman, 1995, 2012"
S(Formatted by Chupa Babi):
"Nov 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 97 Calories; 8g Fat (73.6% calories
from fat); 3g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
647mg Sodium. Exchanges: 1/2 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 342 0 0