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Baby Bok Choy with Garlic, Ginger and Roasted Cashews
Nutty sesame oil adds flavor and cholesterol-lowering benefits to Asian stir fry.
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Preparation Time: 10 minutes
Cooking Time: 5 minutes
Servings: 4
Calories: 99 per serving
Percent from Fat: 65%
Cusine: Chinese, Vegetarian, Vegan, Gluten Free
Course: Salad - Side, Salad - Meal
Diet: Vegan, Vegetarian, Gluten Free
Food as MedicineSM Ingredient: Sesame Oil
Food as MedicineSM Tip
Sesame oil contains an antioxidant called sesaminol, which has shown promise in killing leukemia cells.Culinary Taste Tip
Roasted cashews add flavor as well as crunch; use unsalted if you can.Culinary Technique Tip
Since the antibacterial effects of allicin diminish more quickly in bottled garlic, use fresh garlic whenever possible.Ingredients
1 lb. baby bok choy, tough ends trimmed2 teaspoons extra light olive oil
3 cloves garlic, minced
1 teaspoon minced fresh ginger root
2 teaspoons rice vinegar
1 teaspoon dark roasted sesame oil
1/4 cup dry roasted unsalted cashews, coarsely chopped
Preparation
If bok choy heads are small (5 to 6 heads per pound), cut each in half lengthwise. If they are a bit larger (3 to 4 heads per pound) cut each lengthwise into quarters. Heat a large nonstick skillet over medium-high heat until hot. Add olive oil, then bok choy. Cook 3 to 4 minutes, turning occasionally, until bok choy is beginning to brown. Add garlic and ginger; cook 1 minute longer, turning bok choy mixture once. Remove from heat; drizzle with vinegar and sesame oil and top with cashews. Season to taste with sea salt or kosher salt, if desired.Substitutions
Canola oil or avocado oil may replace the extra light olive oil (which has a smoke point of 510 degrees). Cider vinegar may replace the rice vinegar.Tips
If baby bok choy is not available, purchase a large head of bok choy and thinly slice the thick stems and coarsely chop the leaves.Nutritional Analysis
Total fat (g): 7.7; Fat calories (kc): 69; Cholesterol (mg): 0; Trans fatty acids (g): 0; Saturated fat (g): 1.3; Polyunsaturated fat (g): 1.5; Monounsaturated fat (g): 4.7; Fiber (g): 2.1; Carbohydrates (g): 6; Sugar (g): 1.8; Protein (g): 3; Sodium (mg): 76; Calcium (mg) 127.Comments on Baby Bok Choy with Garlic, Ginger and Roasted Cashews
From: Kath
Oh Doctor! This is wonderful! There is something magical about garlic and ginger--I'm planting some of each, along with bok choy. Toasted/roasted sesame oil (which I buy) is another special taste that is superb, and it takes so little to infuse its flavor.
Please keep these sorts of recipes coming! (FWIW, I tried something similar with lettuce chunks in the 70's before I could buy bok choy or tried to grow it, and it was good - at least it was more nutritious than the average iceberg salad.)
This is also delish with salted almonds, and a peanut, ginger, garlic paste makes a nice and VERY spicy "dip" or dressing.
Thank you for trying to help us become more healthy!
From: frendly
I have most of these ingredients at home already, and am on my way to Whole Foods to get some more bok choy. I have been looking for a recipe that is healthy for the baby bok choy, as I buy it alot anyway, my rats love it and I have been wondering how to prepare it for myself. I have walnuts for another ecipe, now I will get the cashews. Yummy!
From: Rollingalong
The recipe sounds delish!
However, is it not dangerous to heat a non-stick pan when empty? From Revereware: "DO NOT HEAT OR LEAVE AN EMPTY NON-STICK PAN ON A HOT BURNER for more than three (3) minutes. Fumes, from non-stick pan heated empty, can be fatal to pet birds or cause temporary flu-like symptoms in humans." (http://www[dot]revereware[dot]com/index.asp?pageId=18)
There are also many sites that express concern about cancer in animals and cancer rates in humans that are exposed to non-stick cookware.
Avoid the risk and use a steel pan or wok. Just dampen a towel in the oil and wipe the pan before heating. All of the food is safe to eat uncooked, so it just needs to be heated for flavor.
Yum!
From: GloriaUnderwood
AS A DIABETIC, I HAVE TROUBLE FIGURING OUT HOW TO FIX GOOD HEALTHY MEALS. I'VE SEEN BOK CHOY ALL BY LIFE AND NEVER KNEW HOW TO PREPARE IT OR EVEN WHAT IT WAS. BOY! HAVE I EVER BEEN MISSING OUT ON THE GOOD STUFF. EXCUSE THE LANGUAGE. I AM JUST AN OLE TIME TEXAN. THANK YOU FOR TAKING TIME TO HELP OLD FOLKS LIKE ME.
AUNT GLORIA
AUNT GLORIA
From: ruthgree
I cook for my husband, who does not have celiac disease, but has a severe allergy to gluten. He is also allergic to tree nuts, a very common allergy, and it is disappointing that so many gluten-free recipes and foods contain nuts. For those with allergies, nuts are a common trigger, but in registering and in looking up recipes, it seems assumed that only celiacs must be gluten-free. Please add a function for those of us with multiple allergies or who must prepare one menu with foods for a family in which different members have different food-related issues. Thanks--am excited to try out other recipes on this site!
