Braised Bok Choy

5 Reviews
75% would make this recipe again

Also called «Chinese white cabbage», «pak choy», and «white mustard cabbage», this member of the cabbage family, cultivated in China since the fifth century a.d, is a mild, versatile vegetable with crunchy white stalks and tender, dark green leaves.

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Preparation : 5 min Cooking : 10 min
100 calories/serving

Ingredients

2 small bok choy, cut in half lengthwise 300 g
2 green onions/scallions, thinly sliced
2 tbsp margarine non-hydrogenated 30 g
1/3 cup chicken broth, low-sodium 85 mL

Method

  1. Prepare the vegetables: cut each bok choy in half lengthwise (or into quarters if large) and thinly slice the green onions.
  2. Heat the margarine in a sizable pan over medium-high heat. Add the bok choy and sauté 2-3 min until they start colouring, then pour in the broth and cook, uncovered, about 7 min, until the liquid is reduced and the bok choy is soft but al dente.
  3. Serve.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

100

Fat

9 g

14 %

Saturated 1.3 g
+ Trans 0.1 g

7 %

Cholesterol

0 mg

Sodium

100 mg

4 %

Carbohydrate

4 g

1 %

Fibre

2 g

7 %

Sugars

2 g

Net Carbs

2 g

Protein

3 g

Vitamin A

73 %

Vitamin C

104 %

Calcium

14 %

Iron

10 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Vitamin A, Vitamin C, Vitamin D, Vitamin K
Good source of  :
Potassium
Source of  :
Calcium, Iron, Magnesium, Manganese, Niacin, Phosphorus, Vitamin B2, Vitamin B6, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (5 with rating only) 75% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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