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3-Minute Bok Choy
I have discovered that "Healthy Sautéing" bok choy for just 3 minutes gives you perfectly cooked bok choy and cutting it into small pieces after cooking enhances the best flavor even more.
3-Minute Bok Choy Prep and Cook Time: 3 minutes

Ingredients:
  • 1 lb bok choy or baby bok choy
  • 10 TBS low-sodium chicken or vegetable broth or water
  • Mediterranean Dressing
  • 3 TBS extra virgin olive oil (or to taste)
  • 2 tsp lemon juice
  • 1 medium clove garlic, pressed or finely chopped
  • sea salt and pepper to taste

Directions:

  1. Chop or press garlic and let sit for at least 5 minutes.
  2. Stack the bok choy leaves and remove the bottom 1-inch of stems (these can be saved for soup). Cut bok choy leaves into 1/8-inch slices and the stems into 1/2-inch slices and let sit for 5-10 minutes before cooking. Slicing bok choy this way ensures even cooking and the best flavor.
  3. Heat 10 TBS broth or water in a stainless steel skillet over medium heat if using a medium size burner or on medium-low if using a large size burner.
  4. As soon as liquid begins to steam, add bok choy stems to the bottom of the pan. (Be sure the stems are covered with broth; add more broth if necessary.) Top with leaves. Cover with a tight fitting lid and cook for no more than 3 minutes. (Make sure the broth does not cover the leaves.) There should be plenty of broth left after cooking.
  5. Transfer to a bowl. Important: For best flavor, use a knife and fork to cut the cooked bok choy crosswise several times until it is in very small pieces. The more finely you cut bok choy the more exposed surface area you create. This can allow more flavors of the dressing to pass into the bok choy and speed up desirable changes in texture including tenderness.
  6. Toss bok choy with remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)Research shows that fat-soluble vitamins and carotenoids found in foods, such as bok choy, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. Dressing also helps tenderize bok choy. The key to perfect bok choy is having stems that are still crunchy and not translucent or mushy.
Serves 2

Nutritional Profile

3-Minute Healthy Sauteed Bok Choy
1.00 serving
(280.93 grams)
Calories: 218

NutrientDRI/DV

 vitamin C141%

 vitamin A112%


 folate38%


 calcium24%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 3-Minute Bok Choy is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

3-Minute Healthy Sauteed Bok Choy
1.00 serving
280.93 grams
Calories: 218

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C106.04 mg14111.7excellent
vitamin A1011.68 mcg RAE1129.3excellent
vitamin K81.19 mcg907.4excellent
folate151.00 mcg383.1good
vitamin B60.47 mg282.3good
calcium242.59 mg242.0good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 3-Minute Bok Choy

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