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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.

Preparation : 5 min Cooking : 10 min
110 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy
  • Bone-healthy

Ingredients

2 small bok choy, cut in half lengthwise 400 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 (230g)

Amount

% Daily Value

Calories

110

Fat

9 g

14 %

Saturated 1.3 g
+ Trans 0.1 g

7 %

Cholesterol

0 mg

Sodium

130 mg

5 %

Carbohydrate

5 g

2 %

Fibre

2 g

9 %

Sugars

2 g

Protein

4 g

Vitamin A

92 %

Vitamin C

136 %

Calcium

18 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Fibre, Iron, Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Vitamin E
Good source of  :
Calcium, Manganese, Potassium, Vitamin B6
Excellent source of  :
Folacin, Vitamin A, Vitamin C, Vitamin D, Vitamin K
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 1 ½

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Members' Reviews

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