Boy Choy - Delicious summer veggie!
Bok Choy - How to Prepare this Delicious Veggie!
Grilled or seared Bok Choy
Ingredients:
1 head of bok choy, washed well and cut in half down the middle
Extra virgin olive oil
salt, pepper, fresh chopped garlic, other seasonings
Instructions:
Heat a large skillet or grill or flat top griddle, add a small amount of olive oil to the pan and add the bok choy, cut side down. Press it down and let it sear, season with salt, pepper, garlic and any other seasoning to would like. After a couple of minutes, flip the bok choy and sear the other side, seasoning tihs side as well. Give it one final flip, pressing down to brown this side of the bok choy.
Enjoy this as a side dish or a delicious appetizer or snack!
Stir Fried Bok Choy
Ingredients:
Bok choy
other veggies of choice such as carrots, green onions or leeks, broccoli, cauliflower, zucchini, yellow squash, peas, green beans, choose what is in season or you have on hand
protein of choice- chicken, beef, shrimp, salmon, beans
extra virgin olive oil
salt, pepper, garlic, seasonings of choice, teriyaki sauce goes well with this- see below for a homemade teriyaki recipe
Instructions:
Wash the bok choy well, breaking it apart and washing each stalk to remove dirt, slice into 1/4 to 1/2 inch slices all the way up including the green tops
Wash and prepare other veggies, you can slice or julienne
Heat a large skillet on medium and add the olive oil, if you are using a variety of veggies start with onions, garlic, carrots and begin to saute, adding broccoli and other veggies, then add your bok choy.
Season with salt, pepper, and whatever you choose once all the veggies are in the pan, tossing and stirring until they are tender.
In a separate pan or on the grill, cook your protein. Grillled chicken, beef or shrimp is delicious to add to this dish, and you can use the same seasonings you cook the veggies with. If you are using teriyaki, you may want to toss your meat or fish in teriyaki sauce before you grill it.
Once your protein is cooked, add it to the pan with the veggies and stir to incorporate.
Serve over rice or on its own and enjoy!
Homemade Teriyaki Sauce
Ingredients:
1/2 cup water
1/2 cup pineapple juice
1/4 cup coconut liquid aminos
2-3 Tablespoons brown sugar or coconut sugar
1 Tablespoon honey
Fresh ground ginger - about a heaping teaspoon
Fresh chopped garlic - 1-2 cloves
2 tablespoons cornstarch
1/4 cup cold water
You may adjust these ingredients to your taste and substitutions can be made based on your preference. Orange or other juice can be used in place of pineapple if you want it a bit sweeter-fruiter, use all juice instead of water. Adjust the sugar and honey and other seasonings to your taste, and add anything else you think might give it a flavor you would enjoy!
Instructions:
Add 1/2 cup water, pineapple juice, aminos, brown sugar and honey to a small pot and bring to a boil.
Add ginger and garlic and simmer for about 5-10 minutes
In a glass bowl add 1/4 cup water and cornstarch, whisk together til smooth. Add this to the pan of simmering sauce, whisking it in well, this will thicken the sauce.
Add it to your stir fried veggies, toss on your meat before or during grilling.
Healthy can be simple and delicious!
I hope you enjoy the cooking and eating this delicious meal with your family!
Tresa Rolando Salters
Catholic Holistic Health & Fitness Coach
