Recipes
Selection Info
Look for fresh green leaves and firm stalks. Avoid bok choy that is wilted.
Preparation
Boil: Bring water to boil, then add just the stalks. Boil for about 2 minutes, then add the leaves. Continue to boil for approximately 2 more minutes.
Stir-Fry: Cook the leaves in a wok or skillet until just wilted but still green (about 2 minutes). Cook the stalks for about 5 minutes.
Steam: Steam the leaves in steaming pan or pan with vented lid for 2-3 minutes and the stalks for about 5 mintues.
Storage
Short-Term Storage
Wrap unwashed bok choy in a loose plastic bag and store in a refrigerator drawer. Or wrap bok choy in paper towels and place them in the refrigerator drawer. Bok choy stored either way should last up to five days.
Long-Term Storage
Bok choy may be frozen.
Garlic Bok Choy
This simple recipe can be done with 4 ingredients and in under 10 minutes! The perfect, healthy addition to any meal!
Serving Size: 3
Cook Time: 10 Minutes
Ingredients:
1 Bok Choy
5 Cloves of Garlic (clavos de ajo)
(use 4-6 cloves, minced or 1 to 1 1/2 teaspoons of garlic powder)
2 Teaspoons Vegetable Oil (cucharaditas de aceite vegetal)
1/2 Teaspoon Salt (cucharadita de sal)
Directions:
Wash hands with soap and water. (check out the video under "Food Safety" for proper hand-washing and food prep)
Cut bok choy crosswise into easy-to-eat pieces.
In a medium skillet over medium-high heat, sauté garlic in oil until fragrant. If using garlic powder, add with salt in the next step.
Add bok choy and stir quickly. Add salt. Stir until greens are wilted and stem pieces are tender-crisp. Serve hot.
Preparación
Lavarse las manos con agua y jabón.
Corte el bok choy transversalmente en piezas fáciles de comer.
En un sartén mediano sobre fuego alto, saltee el ajo en el aceite hasta que esté fragante.
Añada el bok choy y revuelva rápidamente. Añada sal. Revuelva hasta que las hojas verdes se marchiten y los pedazos de tallo estén tiernos--crujientes. Sirva caliente.
www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/garlic-bok-choy
Try These Other Recipe for Including Fresh Vegetables into your Weekly Meal Planning!
Oven-Roasted Vegetables
This is such an easy, delicious and healthy way to prepare any vegetables you have on hand. You don't really need a recipe but here are some suggested combinations of yummy veggies. Spices can vary based on preference or you could just use salt!
Serves (depends on amount prepared)
Serving Size: approximately 1 cup (as a side)
Prep Time: Depends on vegetables, approximately 15 minutes
Cook Time: Varies with vegetables, approximately 30-50 minutes
Total Time: 45 minutes – 1 hour 5 minutes
Ingredients:
Combination Suggestions:
Carrots, parsnips, turnips, sweet potatoes, and shallots – when done, top with a squeeze of orange and orange zest.
Broccoli, cauliflower, and carrots – this is great with ground cumin.
Asparagus. Great topped with lemon zest
Bell pepper and onions – this is great as an addition to sandwiches or most any entrée.
Topping:
2 tablespoons of olive oil, may need more depending on amount of vegetables
Salt and pepper to taste
Directions:
Preheat oven to 375º F. Line a baking sheet with foil or parchment paper for easy clean up.
Cut chosen vegetables into 2-inch pieces. Toss in olive oil on baking sheet.
Sprinkle chosen seasoning and toss vegetables to coat well.
Bake until fork tender. Time depends on vegetables chosen.
Whole Wheat Pasta with Pesto and Vegetables
Pasta and Vegetables? The perfect combination! You can substitute any of the vegetables in the list for ones that are in season or readily available. Try this delicious and healthy meal at your next family meal!
Serves 8
Serving Size: 2½ cups
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients:
½ box (approximately 4 cups) 100% whole-wheat pasta (bow-tie or rotini)
3/4 cup olive oil
2 – 3 garlic cloves, minced
1 red bell pepper, chopped into small pieces
1 zucchini squash, sliced
2 yellow squash, sliced
2 broccoli heads, chopped
5 – 6 carrots, peeled and sliced
¼ cup basil pesto
1 teaspoon salt
½ teaspoon black pepper
1 teaspoon crushed red pepper
½ cup shredded Parmesan cheese
Directions:
Cook the pasta according to directions on box. Drain and set aside.
Heat the olive oil in a large skillet over medium-high heat and add minced garlic. Add all vegetables and sauté for a few minutes until tender.
Mix in the basil pesto, salt, black pepper, and crushed red pepper.
Sprinkle with shredded Parmesan cheese and serve.
Knife Skills
"Used for chopping, slicing and dicing, the chef’s knife is a kitchen workhorse. When you know how to wield one, this kitchen tool hero can replace other gadgets that can be costly or take up valuable cabinet space. In this episode of In the Kitchen, former NC State Extension Nutrition Specialist Carolyn Dunn shows us a simple technique for using a chef’s knife. "