Kale and Bok Choi Slaw with Spicy Sesame-Ginger Dressing Dark green leafy vegetables are perhaps the most concentrated source of nutrition of any food. Remove from heat and stir in soy sauce, sesame oil and pepper flakes. If you can't find bok choy then you can substitute equal amounts of one of these vegetables: Bok choy (baby and mature varieties) are easily found in most any Asian grocery store as well as some well-stocked grocery stores. The mature sized bok choy is usually about 16" long. Note: Both taste similar to spinach or Swiss chard and it can be eaten raw as single stalks or combined into other dishes such as stir-fries and soups. (100g each) It has a similar flavor and texture. The WW Logo, Weight Watchers, myWW+, SmartPoints, FitPoints, Points and Wellness that Works are trademarks of WW International, Inc. ©2020 WW International, Inc. All rights reserved. be higher or lower depending on your calorie needs. You may substitute spinach or bok choy for the kale. below using 2019 USDA and NIH data[1]. bok choy GourmetSleuth.com® All rights reserved. Add a spicy presence with turnip or mustard greens in place of your kale. 3. Use it in place of mature bok choy. When selecting, look for firm stalks with crisp, fresh leaves. A quick dish uses fresh and canned mushrooms, bamboo shoots, fresh sea scallops and joi choi (bok choy). Both bok choy and kale contain significant amounts of beta-carotene. Both kale and bok choy are high in calcium - kale has 254mg of calcium per 100 grams and bok choy has 105mg of calcium. Drizzle with toasted sesame oil (optional) and serve immediately. Bok Choy Add garlic and ginger; cook, stirring frequently, until fragrant, about 1 minute. Recipe for bok choy and tofu with a flavorful sauce of garlic, ginger, sesame seed oil and Chinese 5-spice powder. Kale is a excellent source of dietary fiber and both kale and bok choy are high in Vitamin C. Both kale and bok choy are high in Vitamin A and kale has more thiamin, riboflavin and pantothenic acid. Napa cabbage can be substituted if bok choy is scarce. I can revoke my consent at any time through the unsubscribe link in the email or message. Both kale and bok choy are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat. If it is necessary to store, keep it in the vegetable drawer of the refrigerator, wrapped in plastic, and it should stay fresh for 3 to 5 days. dd the baby kale, bok choy and mirin to the skillet, raise the heat to medium-high, and stir fry until the kale has wilted and the bok choy is crisp-tender, 4 to 5 minutes. 1 lb. Bok Choy: Blanched in broth is my favorite way to eat bok choy. However if you just want to add some cooked greens to a dish, spinach including defrosted frozen spinach is a good kale substitute. Spinach isn’t great eaten raw though so don’t use it in recipes where the kale is uncooked. We compared the nutritional contents of bok choy = 4 to 5 1/2 cups shredded or 3/4 cup cooked. Add a spicy presence with turnip or mustard greens in place of your kale. The mature sized bok choy is usually about 16" long. The cabbage should be used when fresh if possible because it does not store well. Both kale and bok choy are high in calcium and potassium. Add it to the stir-fry and heat through for an easy main dish. The crunchy stems are slightly sweet and have a similar taste and texture with bok choy stems. Kale is a excellent source of dietary fiber and it has more dietary fiber than bok choy - kale has 4.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber. Cooks find the tender stem and pillowy leaves soak up sauce nicely. and It can be enjoyed raw as a crunchy addition to dishes, or when gently cooked through boiling, steaming or sauteing. This is a good option for stir-fries. A little sriracha hot sauce will bump up the heat on these greens nicely. If you use it to replace baby bok choy then you'll need to cut it into pieces before cooking it. Carotenoids are micronutrients commonly found in plants and some animal products. This is typically easy to find in most well-stocked grocery stores. kale Bok Choy With Chicken is a simple and flavorful stir-fry recipe that uses bok choy, chicken, mushrooms, onions, celery and Asian fish sauce. Or add tofu for a meatless main meal. [4][5]For specific types of carotenoids, kale has more lutein + zeaxanthin than bok choy per 100 grams. * Percent Daily Values are based on a 2,000 calorie diet. Slice kale leaves crosswise about 1-inch-thick (you’ll get about 8 cups); set aside. A little sriracha hot sauce will bump up the heat on these greens nicely. Transfer the mixture to a platter and sprinkle with sesame seeds. I would like to receive the WW newsletter and be informed about offers and events via e-mail. Swiss chard is one of the best, and easiest to find substitutes. Pair with rice noodles and some cubed pork tenderloin for an easy flavorful dinner or serve with a simple grain like quinoa and a few tablespoons of grated fresh carrots for a vegetarian option. Also known as Chinese Cabbage, Bok Choy has been grown for over 1300 years. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. and The smaller varieties are often cooked whole while the mature variety is typically used cut up. Yields about 1 cup per serving. Have leftover chicken, beef or pork? The specific food items compared are: cups, packages. Serve this dish with steamed brown or white rice. Bok choy isn’t great in smoothies, but it’s excellent for stir-fries and for broth-based soups. Recipe of the week: Creamy kale dip perfect for a graduation party. Both kale and bok choy are high in potassium - kale has 348mg of potassium per 100 grams and bok choy has 252mg of potassium. Gram Conversions - Ingredients By Category, Joi Choi With Shiitake Mushrooms and Scallops. Copyright ©2000-2020 [2][3]For specific flavonoid compounds, bok choy has more apigenin than kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than bok choy per 100 grams.
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