What do I DO With all these vegetables? Hands off my bok choy!

Truth be told, I was overwhelmed when I received my first 'choy from the CSA, about three years ago, the veggies looking very similar to the picture above. I am sure I had had bok choy at some point before that, but I had certainly never cooked with it or its various family members (chinese cabbage, fun choi, tatsoi, and various others, a veritable family reunion of Asian greens), which I would come to know well as I continued receiving my CSA share week after week. I learned to use most of it by pickling, shredding the 'choy in all its forms to create a sort of mustardy sauerkraut which I found worked great in tuna salad. But I didn't go farther than that. 

Until I found a gateway recipe that introduced me to the pleasures of bok choy stir-fries. It was a recipe for beef and bok choy that I have included below, and it is delicious over rice noodles or regular rice. Ever since then, I beg people to hand over their choy if they don't want it. I also recently found a recipe for sesame chicken and bok choy stir fry, which (to me) tastes just like sesame chicken but not as overwhelming, and much better for you (My husband likes it, but is not so convinced)

Click the link for nutritional benefits of the "chois" and for recipes! 

Other than being tasty in stir fries, not just for its mild mustardy taste, but also because its texture lends itself well to crisp-tender stir-frying, bok choy also has stellar nutritional stats. Like many green, cruciferous vegetables, it is a low-calorie, fat free vegetable that is high in essential nutrients like folate, Vitamin A, Vitamin C, as well as being packed with phytonutrients and antioxidants. In addition, it is very fibrous so not only will it "move" you and keep your digestive system healthy, but it also will keep you nice and full! 

Here are two of my favorite bok choy stir fry recipes. You can switch out proteins for each one, whether you want to lighten up the beef and bok choy dish with chicken, or make either dish vegetarian by adding seitan, tempeh, or even chunks of portabello mushroom. My bets are on seitan for the beef and bok choy dish since it has a "beefy" texture, and tempeth or tofu for the sesame dish would be divine--simmering the tempeh first removes the bitterness, and the cornstarch will make the tofu crispy!

Beef and Bok Choy 

(modified from Eating Well Magazine)

• 1/4 cup Shaoxing wine, (available at Chang Li, can also use Sherry)
• 1 1/2 tablespoons oyster-flavored sauce or soy sauce 
• 2 teaspoons cornstarch
• 4 teaspoons canola oil, divided
• 3/4 pound sirloin steak  cut in half lengthwise and thinly sliced
• 1/4-1/2 teaspoon crushed red pepper
• 1 pound bok choy or any of its family members, cut into 1 inch pieces

Preparation: 

1. Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.
2. Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef is brown and juices are running clear. 
3. Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.

Chicken and Bok Choy Sesame Stir-Fry

(adapted from Weight Watchers)

1 lb chicken breasts or thighs, boneless, skinless, or tenders, cut into cubes
2 tbsp cornstarch
2 tbsp Maple Syrup
2 tsp canola oil, divided
1 tsp sesame oil, divided
2 small onion, sliced
1 tbsp grated ginger
1 tbsp minced garlic
5 cups bok choy, tat soi or any other choi
2 tbsp water
2 tbsp soy sauce
2 tbsp white sesame seeds

• Toss chicken with cornstarch in a medium bowl until coated.
  
• Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon canola oil and 1/2 teaspoon sesame oil. Add chicken and stir-fry until browned and cooked through, about 4 minutes; remove to a plate.
  
• Heat remaining teaspoon canola oil in same skillet. Add onion and cook over medium-high heat, stirring frequently, until golden and almost tender, about 4 minutes.
  
• Stir in ginger and garlic; cook a few seconds until fragrant.
  
• Add bok choy and water; stir-fry over medium-high heat until bok choy is crisp-tender, about 4 minutes.
  
• Add chicken back to skillet; pour in soy sauce and cook, stirring, until chicken is hot, about 1 to 2 minutes. Sprinkle with remaining 1/2 teaspoon of sesame oil and maple syrup; toss to coat. Sprinkle with white sesame seeds