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Sautéed Shanghai Bok Choy

CalendarIcon June 19 2013 | CalendarIcon Author: allergickidmom
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Sauteed Shanghai Bak Choy Bok Choy (literally "white vegetable" in Chinese) is the Cantonese pronunciation for cabbage. In Mandarin, it is pronounced as "Bai Cai." Shanghai Bok Choy is referred to as the greener or less mature version of Chinese cabbage. Bok Choy is rich in vitamin C, A, K and calcium. Dried shiitake mushroom has the highest protein content among vegetables. It is also rich in amino acids, enzymes, vitamin B and vitamin D.

Ingredients
   
  • 25 heads of Shanghai bok choy
  • 15 dried shiitake mushrooms, soaked for 30 minutes
  • 1 tbsp thinly sliced ginger
  • 1 tbsp chopped green onions
  • 1 tbsp grape seed oil
  • 1 tbsp tapioca starch
  • 3 tbsp cold water
  • 1/8 tsp sesame oil, optional
Directions
        
  1. Heat the wok over high flame; once the wok is heated, add oil. (I like to use grape seed oil because it contains linoleic acid, an essential fatty acid that human body does not produce and can only be obtained from food. Grape seed oil is a polyunsaturated fat with a low saturated fat level. It has a high smoke point, making it great for Chinese cooking which require high heat).
  2. When the oil is hot, add chopped green onions and sliced ginger. Quickly stir.
  3. Once the aroma from the green onions and sliced ginger is released, add the shiitake mushrooms. Sautée for 1 minute.
  4. Then add the Shanghai bok choy. Give a quick toss.
  5. While the veggies are cooked, mix well the tapioca starch with cold water.
  6. Once the Shanghai bok choy turns jade green, pour the tapioca mixture on the veggie. Stir well to ensure the mixture evenly coats the bok choy. Turn off the heat.
  7. Drizzle the sesame oil over the bak choy. If you can't tolerate sesame oil, this step can be eliminated. Note that sesame oil should not be used as the primary oil for cooking due to low smoking point.

 

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