Garlic bok choy.

Bok choy tossed in a hot pan with garlic and a little salt until the stems are tender but still crisp.

Prep
10 min
Cook
10 min
Serves
2

Bok choy (kwangtung) cooks in minutes, so this is a side dish that fits around whatever else is on the stove. The garlic goes into the oil first and perfumes the whole pan. It goes well beside a stir-fry, an omelette or plain rice.

Ingredients

  • 450 g bok choy
  • 4 cloves garlic, minced
  • 2 teaspoons vegetable oil
  • 1/2 teaspoon salt

Method

  1. Wash your hands with soap and warm water. Rinse the bok choy under running water. Soap or produce wash is not needed.
  2. Slice the bok choy across into bite-size pieces.
  3. Heat the oil in a medium frying pan over medium-high heat. Cook the garlic until it smells fragrant, a short time only.
  4. Add the bok choy and stir quickly. Season with the salt.
  5. Keep stirring until the leaves have wilted and the stems are tender-crisp. Serve hot.

Tips

  • Cut the pieces small so they cook evenly and are easy to eat. Stop while the stems still have a little snap.
  • Pat the bok choy fairly dry with a clean cloth after rinsing, so it fries rather than steams.
  • Put leftovers in the fridge within 2 hours.

Nutrition

Per serving (this recipe makes 2)

Energy
78 kcal
Protein
3.8 g
Fibre
2.4 g
Fat
5 g

Sodium 729 mg per serving, 36% of the most to have in a day (2,000 mg)

Rich in

  • Vitamin K106 µg
    176%

    Good for: Helps blood clot normally and keeps bones normal.

  • Vitamin C103 mg
    103%

    Good for: Helps the immune system work normally and helps the body take up iron.

  • Vitamin A502 µg
    63%

    Good for: Helps keep eyesight and skin normal.

  • Vitamin B60.51 mg
    39%

    Good for: Helps the immune system and eases tiredness.

  • Folate149 µg
    37%

    Good for: Helps the body make blood and eases tiredness.

  • Calcium247 mg
    25%

    Good for: Needed for normal bones and teeth.

The bar shows how much of a day's need one serving gives.

Also has

  • Potassium 591 mg
  • Manganese 0.46 mg
  • Vitamin B2 0.16 mg
  • Magnesium 44.3 mg
  • Phosphorus 92.4 mg
  • Vitamin E 0.99 mg
  • Vitamin B1 0.1 mg
  • Iron 1.9 mg
  • Vitamin B3 1.2 mg
  • Copper 0.07 mg
  • Zinc 0.5 mg

The % is the share of what a person aged 6 or over needs each day (Thai RDIs, Ministry of Public Health notice No. 445, 2023). The "Good for" line is shown only when one serving gives 15% or more. An estimate worked out from the ingredients in the recipe, weighed by USDA standard portions; it leaves out food served alongside, optional ingredients and anything lost in cooking. Values from USDA FoodData Central.

Sources

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