Roasted Bok Choy
Having vegetables on your daily meal is a must. The delicious roasted bok choy becomes the smart choice. Usually, you find this kind of dish in every Asian restaurant all over the world. This recipe is simple and fast-cooking, yet excellent for your fiber daily intake. Learn how to make it perfect and delicious by finding out below.
Get to Know Roasted Bok Choy
- Perfect dietary meal
Are you maintaining yourself to stay in shape? Bok choy is a good one to be your main dish as it contains fiber. It’s delicious and some people in keto dietary use this vegetables. You can have it as your breakfast or lunch. It gives you the feeling of not in hunger when you usually come up with some snacks. Try to have it on breakfast and you’ll be full up to 5 hours.
- Edible as whole
Bok choy is short but has bulky size. The main part is the green leaves and stems. You can eat it as whole since it’s safe for your digestion. The bottom part of it is usually hard, then you might trim it and throw it away. Choose the dark green ones since it has more chlorophile than the lighter color. The darker the bok choy, the healthier it is.
- Low calories
This is why the bok choy is good for your health. Per servings, the amount of calories is just 84. It has 7.2g carbohydates, 1.6g of fiber and 5g of sugar. So, don’t worry of lacking the nutrition when you have roasted bok choy as meal. This recipe is really recommended for people who are maintaining weight and have limit time to serve their own daily meal.
- Serving the menu
Since this menu is vegetable all-over, you might serve it with any other menu such as meat or flour. Try the mongolian beef, sweet and sour pork, or noodles. Bok choy that has been roasted will have a role to ease your digestion after having other menu. Or you can simply have the bok choy itself and make it tastier by adding the soy sauce.
The Cooking Tips
- Preparing bok choy
You may find the surface part of the bok choy is the older part. Sometimes, it’s not fresh enough and you can peel it. Only the fresh one is okay to be roasted. Peeling is also a way to find any small animals in it. After that, rinse the bok choy with the running water. Instead of soaking, running water will remove any dirts in it. Do it at least twice to make sure the bok choy is clean.
- Leaves and Stems
As you cutting the bok choy, separate the parts of stem and leaves. Why do you need to to this? When it’s on the baked pan and leave it in the oven, the greeny ones will burn first if you mix them together. The stems must be placed on top of the leaves. It’s like protected the leaves from the heat from the upper part of oven. It is also the way to avoid bok choy lose its nutrients when being roasted.
- Marinate the bok choy
You can’t place it in the oven without marinate it first. Prepare the olive oil and pepper. These two ingredients will absorb the leaves and stems while it’s roasted. The roasted bok choy will be tastier even if you don’t put the sauce afterwards.
- Prepare the aluminum foil
Roasting needs the heat up to 400F. Aluminum foil is needed to protect the bok choy so it won’t burned and lose the whole nutirnets in it. It is used to cover the top of the bok choy so 8 minutes of roasting won’t damage the vegetable.
- Minutes in the oven
It shouldn’t be longer than 8 minutes. Bok choy is best when it’s still greeny and moist though it has been roasted. The longer time just damages the fiber and some nutrients. Instead of being good dish, it will be useless. Make sure that the heat won’t burn the vegetable. Since it’s 400F, it only takes up to 8 minutes.
Sauce will make it perfect. The soy sauce, sesame oil, sesame seeds, and vinegar are the must have for chinese dish menu. Whether you dip the bok choy or drizzling the sauce into it, the dish spoils your taste and increase the appetite.
Roasted Bok Choy Recipe
Cuisine : Chinese
Preparation time : 2 minutes
Cook time : 8 minutes
Total time : 10 minutes
Servings : 3 people
Calories : 84
- 450g of fresh bok choy
- 1 tbsp of olive oil
- 1/s tsp of black paper
- 2 tbsp of soy sauce
- ¾ tbsp of sugar
- ½ tbsp of apple cider vinegar
- ½ tsp of sesame oil
- ¼ tsp of sesame seeds
- Trim the bottom part of bok choy. Since it’s harder than other part, it’s getting harder to chew it. After that, clean and rinse the other parts. Make sure you don’t find any small animals or dirts like soil.
- Slice the bok choy quartered. The smaller form will ease you to place it in the oven pan.
- Prepare the olive oil and pepper, then toss them onto the bok choy. Not only the green leaves, but also the stems.
- Prepare the oven. The preheat must be up to 400F.
- Take the baking sheet and place a parchment paper. After that, put the bok choy there. Don’t forget to cover the top with aluminum foil. It’s a must do to avoid from burning. Or else, you can place the leaves at the bottom and the stems at the top.
- You need about 8 minutes before transfering it to plate. As waiting it roasted, you can make the sauce.
- Prepare the sugar, soy sauce, vinegar, sesame seeds and sesame oil. Mix them altogether and stir well.
- After 8 minutes in the oven, take the bok choy and serve on the plate. Put the sauce on it. You can immediately serve it.
If you think that healthy dishes are always expensive, they you’re gonna wrong. You can prepare the roasted bok choy as the dish. Whether it becomes your main or side dish, it’s perfect source of your fiber daily intake. No longer to wait in the oven, cooked follows your taste, and simple method are the reasons why the dish is a must on your dining table.