Wonderful Bok Choy

Bok choy ~ Super Vegetables

We often see bok choy or Chinese white cabbage in the produce aisle of our supermarket and listed in the ingredients of various soups, stews and stir-fry dishes.

Many of us probably omit this vegetable in favor of more familiar forms of cabbage and greens, but to do so would be a large mistake, because this super Asian vegetable has a number of useful health benefits and is rich with vitamins and minerals essential for healthy living.

This leaf vegetable is a member of the cabbage family and very popular in Asian cuisine.

Also known as Chinese white cabbage, among other names, it's frequently found in wonton soup and many stir-fry dishes ordered in Japanese and Chinese restaurants.

Mildly flavored with a tender sweetness, it's a welcome accompaniment to many meals without being overpowering.

It can be found fresh year-round in supermarkets.

Important health benefits that have been associated with consuming Chinese white cabbage include its abilities to aid in healthy digestion.

It's also high in vitamin-A, vitamin-C, beta-carotene, calcium and dietary fiber.

This leafy vegetable is low fat, low calorie, and low carb and also contains potassium and vitamin-B6.

Some of the vitamins found in this super vegetable are also powerful antioxidants, making this tasty cabbage an extremely healthy treat.

The rich amount of beta-carotene inherent in this super vegetable can help to reduce the risk of certain cancers.

Beta-carotene has also been known to reduce the risk of cataracts.

It's also an excellent source of folic acid and can also contain other healthful nutrients like iron, depending on the soil where it was grown.

And, if you don't know what to have for dinner tonight...

Spicy Beef with Shrimp & Bok Choy

Oyster sauce and rice wine give this speedy stir-fry a rich flavor that balances the clean, sweet crunch of bok choy.

Serve with rice noodles or brown basmati rice and a Tsing Tao beer to feel like you're eating in your favorite Chinese restaurant.

Enjoy!

Ingredients:

* 1/4 c. Shao Hsing rice wine, (see Ingredient note)

* 1-1/2 Tbs. oyster-flavored sauce

* 2 tsp. cornstarch

* 4 tsp. canola oil, divided

* 3/4 lb. sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced

* 1/4 to 1/2 tsp. crushed red pepper

* 10 raw shrimp, (21-25 per pound), peeled, deveined and chopped

* 1 lb. bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces

Preparation;

1. Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.

2. Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat.

Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes.

Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes.

Transfer the beef, shrimp and any juices to a plate.

3. Heat the remaining 2 teaspoons oil over medium-high heat in the same pan.

Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes.

Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.

Tip:

Ingredient Note: Shao Hsing (or Shaoxing) is a seasoned rice wine.

It's available in most Asian specialty markets and some larger supermarkets in the Asian section.

If unavailable, dry sherry is an acceptable substitute.

Nutrition:

Per serving

Calories 204

Carbohydrates 6 g.

Dietary Fiber 1 g.

Fat 8 g.

Saturated Fat 2 g.

Protein 22 g.

Potassium 660 mg.

Sodium 384 mg.

Cholesterol 54 mg.

Posted via email from WellCare