Friday, December 4, 2015

Kate's Baby Bok Choy in Oyster Sauce




"Oh dear!"

This's such an old post. I dug it out from under a pile of unfinished posts in my "Drafts Folder". Now my back hurts... Ouch!

Fine! I clicked a couple of times on the "Next Page" button,  and landed on this post.

"Yup!"
I have so many posts lying unfinished, that my "Drafts Folder" comes with a "Next Page" button!



This super easy, super simple and super yummy recipe comes from my darling friend Kate. If I have to talk to you about Kate, her husband Stan and her 3 adorable daughters, I can go on and on. That's precisely the reason this post was never completed earlier. I was lost, where to begin and where to end.

In short, Kate is a part of my soul... the good part!




Kate is an exceptional cook. Just like her, her food is genuine, simple and fuss free. And utterly flavorful and nutritious. She hails from the beautiful Borneo Island of Malaysia and her recipes are mainly steamed or stir fried, but are so packed with flavors. Like this Baby Bok Choy in Oyster Sauce, which from prepping to serving, was done in 10 minutes flat.




This 5-ingredient recipe is pretty quick to fix. Washing the Bok Choy properly is the most crucial and time consuming process. I have used Baby Bok Choy here, but a regular sized Bok Choy would do just fine. Since the recipe is called Baby Bok Choy in Oyster Sauce,  I have used Oyster Sauce the base. But other Asian sauces like Hoisin Sauce, Plum Sauce, Teriyaki Sauce, Chili Garlic Sauce can also be used instead. Just name it accordingly!





This family favorite recipe is best eaten with steamed Jasmine Rice. We also love it with steamed Brown Rice. It pairs well with fried rice and stir fried noodles too. Sauteed Shrimps, Chicken Strips, Beef Tips or even Fried Tofu can be added to make it a wholesome side dish to go with your rice or noodles. 

Here is the recipe for you to enjoy this quick and easy side dish.

Recipe Snapshot: Baby Bok Choy in Oyster Sauce

Serves: 4 serving
(1 serving = 1/2 cup)

What I used:
Baby Bok Choy - 2 lb

Garlic - 5-6 fat cloves, finely mined

Ginger - 2" piece, grated

Soy Sauce - 4 tbsp

Oyster Sauce - 2 tbsp

Flavorless cooking oil - 1 tbsp

Cornstarch (cornflour) slurry - 1 tbsp mixed with 2 tsp of water (optional)

Toasted Sesame Seed oil - few drops (optional)

Red Chili Flakes - 1 tsp (optional)





What I did:
1. Trim the bottom of the Baby Bok Choy but leave the stalks whole with some still 'stuck together'. Wash them thoroughly. There are often bit of dirt or sand trapped at the bottom of the stalk.  To get all the girt out, soak it in a big bowl of water and keep agitating the water from time to time. Soak for 10 to 15 minutes. Then lift the Bok Choys from the water and put them in a colander and drain the water from the big bowl. You would see all the gunk in there. Rinse the bowl and repeat the process to make sure that the water comes out clean. I do it twice. Its a bit of a process but way better than a sandy sauce!

2. In a large wok, heat the oil over high heat. 

3. Add the minced garlic and ginger and fry till they are fragrant and slightly brown. Keep stirring them, else they will burn in the high heat.

4. Add the washed and drained Baby Bok Choy and keep stirring it till the leaves are slightly softened. about a minute or so.

5. Tip in the soy sauce and oyster sauce and keep cooking fora a couple of minutes till the stems are a bit softened but still has a bite. 

6. Serve hot with a drizzle of toasted sesame oil (optional) and a sprinkle of chili flakes (also optional). Finely chopped green onions/ scallions is also great garnish.

Notes/Tip: No additional  salt is required. The salty soy and a little sweet oyster sauce provides the perfect balance of sweet and savory. This tastes best with steamed Jasmine rice.


Diabetic Platter:
As an increasingly popular member of the cruciferous vegetable family, bok choy is being recognized more and more often for its standout nutrient richness. This member of the cabbage family is one of our highest nutritionally ranked vegetables and it provides good, very good, or excellent amounts of 21 nutrients. Unlike some other members of the cabbage family, these ranked nutrients include omega-3s, as well as the antioxidant mineral zinc.

Recent studies have identified over 70 antioxidant phenolic substances in bok choy. These phenolic antioxidants included numerous hydroxycinnamic acids, which have often been referred to as "chain-breaking" antioxidants due to their method of scavenging free radicals. In this context, bok choy has also been included in some current and ongoing large-scale human studies about dietary antioxidants and cancer prevention.

Because of its strong beta-carotene content, bok choy ranks as our 11th richest food in vitamin A. This vitamin A richness places bok choy ahead of some of its fellow cruciferous vegetables, including cauliflower, cabbage, Brussels sprouts, and broccoli. Significant amounts of other carotenoids—for example, lutein—are also provided by bok choy.

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