Thursday, May 3, 2012

Bok Choy

Bok Choy aka as Chinese Cabbage contains a high amount of Vitamin A per 4 oz. serving - about 3500 IU. Bok Choy also contains approximately 50 mg of Vitamin C per 4 oz. serving.

We have Bok Choy coming out of the garden now so it spurred me to look for a recipe for it's use.  I found one that turned out to be exceptionally yummy!  It was also a quick meal (less than 30 minutes) that I made, primarily, it in one skillet.  The vegetables can be prepped the night before if you know you are going to be busy the night of serving. I also used thawed (in refrigerator) pre-cooked shrimp and skipped #1 below.

Spicy Shrimp with Bok Choy and Rice
This recipe has been modified to serve 2 people and can easily be multiplied to serve more.

1 1/2 teaspoon Coconut Oil
6 ounces medium shrimp, peeled and deveined
1/2-3/4 cup juilened carrots
2 baby bok choy, halved lengthwise (can use a ribbon cut if you prefer)
3 green onions, cut into 1 1/2-inch lengths (include some greens)
1 tablespoon grated, peeled, fresh ginger
1 large clove garlic, minced
1/3 cup jasmine rice
1 cup homemade chicken stock/broth
1 1/2 teaspoon gluten-free soy sauce
1/4 teaspoon red pepper flakes.

  1. Heat 3/4 teaspoon coconut oil in skillet over med-high heat.  Add shrimp and cook, turning often, until just pink (about 3 minutes-don't over cook).  Remove to bowl and reserve.
  2. Add 3/4 teaspoon coconut oil to skillet.  Add carrots, bok choy, onions, ginger and garlic.  Cook, stirring frequently, about 1 minute.  Add rice and continue to cook, stirring for another minute.
  3. Meanwhile bring broth, soy sauce and red pepper flakes to low boil in seperate pan.  Add boiling water to skillet with vegetables and rice, stir together, reduce to simmer, cover and cook for about 16 minutes, add shrimp and stir.  Continue cooking another 4 minutes until liquid is absorbed and rice is tender.  You may need to raise heat after 20 minutes, remove lid and cook off any remaining liquid after rice is tender.

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