Quick Summary: Bok choy is one of the easiest, fastest, and most nutritious greens you can cook. This simple stir-fry with garlic, ginger, and soy sauce comes together in 10 minutes and pairs with almost any protein. Prep time: 5 minutes | Cook time: 7 minutes | Serves: 4
Jump to: RECIPE | What is Bok Choy? | Nutritional Benefits | Variations | Cooking Tips | FAQ
Bok choy sounds exotic but cooks like any other green: fast, simple, and forgiving. It’s one of the best vegetables for slow-carb eating because it’s extremely low in carbs (1.5 grams per cup) while being packed with vitamins and fiber.
The stems have a mild crunch similar to celery but without the strings. The leaves are tender and slightly vegetal. Both parts cook quickly in a hot pan with garlic, ginger, and soy sauce.
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What is Bok Choy?
Bok Choy is a type of Chinese cabbage that is delicious both raw or cooked. It is easily grown in the garden, particularly duing the cool shoulder seasons of Spring or Fall.
The stems have been likened to celery, but they are not stringy like celery. The leaves are tender and vegetal tasting.
Nutritional Profile
One cup of bok choy contains:
- 9 calories
- 1.5 grams carbs
- High in fiber, vitamins C, K, and A
- Excellent source of folate, calcium, and B6
“Healthy” foods have a reputation for being bland. Bok choy breaks that pattern. It actually tastes good.
Flavor Variations
Most greens are wonderful with a generous dollop of butter and some sea salt. A few other favorite ways to serve bok choy include:
- Serve with a side of homemade harissa sauce
- Mix it with some cauliflower rice (frozen or freshly made)
- Spice it up with some ground red peppers
- Add a bit of fish sauce to add to the umami flavor of the soy sauce
Tips for Cooking
- Use high heat and a short time. Get the pan hot before adding ingredients. The whole cooking process takes about 5 minutes.
- Don’t burn the garlic. Add it with the ginger and sauté for only 30 seconds before adding the bok choy.
- Crisp-tender is the goal. The stems should still have some crunch when you’re done. Overcooked bok choy turns mushy.
- Season at the end. Taste before adding salt; the soy sauce may provide enough.
Other Slow Carb Vegetable Side Dishes
- 3 Creative but Quick Low Carb Side Dishes
- Fall or Winter Side Dishes with Cruciferous Vegetables
FAQ
Most grocery stores carry it in the produce section near other Asian vegetables. Look for firm stems and bright green leaves without wilting.
off the base, separate the stalks, and rinse well (dirt collects between the stems). Chop into bite-sized pieces or leave baby bok choy whole.
Yes. Thinly sliced bok choy adds crunch to salads. The flavor is mild and slightly peppery.
Almost anything: grilled chicken, salmon, shrimp, beef, pork, tofu. It’s a neutral side that complements rather than competes.
Yes. Baby bok choy can be cooked whole or halved lengthwise. It’s more tender and cooks even faster.
Refrigerate unwashed in a plastic bag for up to a week. Wash just before cooking.
Interested in the Slow Carb Diet? Check out this comprehensive E-Guide on Fat Loss through a Slow Carb Diet.
Low Carb Bok Choy
Equipment
- wok or large skillet
Ingredients
- 1-2 Tablespoon olive oil
- 2-3 cloves garlic minced
- 1 ½ Tablespoons freshly grated ginger
- 2 bunches Bok Choy about 8 cups, chopped
- 1 Tablespoon soy sauce
- Salt & pepper to taste
Instructions
- Bring the oil to a fairly hot temperature (not smoking however) over medium-high heat
- Add garlic and ginger and saute very quickly (30 seconds), careful not to burn garlic
- Add Bok Choy and soy sauce and cook until wilted (about 5 minutes). Stalks will be crisp but tender.
- Season with salt and pepper and serve with a side of Harissa or your favorite hot sauce.
Nutrition
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