3-Minute Bok ChoyI have discovered that "Healthy Sautéing" bok choy for just 3 minutes gives you perfectly cooked bok choy and cutting it into small pieces after cooking enhances the flavor even more.
Prep and Cook Time: 3 minutes
- 1 lb bok choy or baby bok choy
- 10 TBS low-sodium chicken or vegetable broth or water
- Mediterranean Dressing:
- 3 TBS extra virgin olive oil (or to taste)
- 2 tsp lemon juice
- 1 medium clove garlic, pressed or finely chopped
- sea salt and pepper to taste
- Chop or press garlic and let sit for at least 5 minutes.
- Stack the bok choy leaves and remove the bottom 1-inch of stems (these can be saved for soup). Cut bok choy leaves into 1/8-inch slices and the stems into 1/2-inch slices and let sit for 5-10 minutes before cooking. Slicing bok choy this way ensures even cooking and the best flavor.
- Heat 10 TBS broth or water in a stainless steel skillet over medium heat if using a medium size burner or on medium-low if using a large size burner.
- As soon as liquid begins to steam, add bok choy stems to the bottom of the pan. (Be sure the stems are covered with broth; add more broth if necessary.) Top with leaves. Cover with a tight fitting lid and cook for no more than 3 minutes. (Make sure the broth does not cover the leaves.) There should be plenty of broth left after cooking.
- Transfer to a bowl. Important: For best flavor, use a knife and fork to cut the cooked bok choy crosswise several times until it is in very small pieces. The more finely you cut bok choy the more exposed surface area you create. This can allow more flavors of the dressing to pass into the bok choy and speed up desirable changes in texture including tenderness.
- Toss bok choy with remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)Research shows that fat-soluble vitamins and carotenoids found in foods, such as bok choy, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. Dressing also helps tenderize bok choy. The key to perfect bok choy is having stems that are still crunchy and not translucent or mushy.