Bok choy
Bok choy or Chinese white cabbage
We often see bok choy in the produce aisle of our supermarket and listed in the ingredients of various soups, stews and stir-fry dishes. Many of us probably omit this vegetable in favor of more familiar forms of cabbage and greens, but to do so would be a large mistake, because this super Asian vegetable has a number of useful
health benefits
and is rich with vitamins and minerals essential for
healthy living.
Also known as Chinese white cabbage, among other names, it's frequently found in wonton soup and many stir-fry dishes ordered in Japanese and Chinese restaurants. Mildly flavored with a tender sweetness, it's a welcome accompaniment to many meals without being overpowering. It can be found fresh year-round in supermarkets. Important health benefits that have been associated with consuming Chinese white cabbage include its abilities to aid in healthy digestion. It's also high in vitamin-A, vitamin-C, beta-carotene, calcium and dietary fiber. This leafy vegetable is low fat, low calorie, and low carb and also contains potassium and vitamin-B6. Some of the vitamins found in bok choy are also powerful antioxidants, making this tasty cabbage an extremely healthy treat. The rich amount of beta-carotene inherent in this super vegetable can help to reduce the risk of certain cancers. Beta-carotene has also been known to reduce the risk of cataracts. It's also an excellent source of folic acid and can also contain other healthful nutrients like iron, depending on the soil where it was grown. And, if you don't know what to have for dinner tonight...
You come out with a great tasting meal in only takes a matter of minutes! The variety of foods also increases the number of nutrients you'll derive from this meal. Enjoy! Steamed Halibut with Bok Choy Prep and Cook Time: 15 minutes Ingredients:
4 pieces of halibut fillet, or steaks, about 5-6oz each 1 medium onion cut in half and sliced medium thick 5 cups chopped bok choy, (1/2-inch slices), (remove tips of leaves and discard)
2 cups thick sliced fresh shiitake mushrooms, 1/2-inch thick), stems removed Dressing
1/3 cup minced scallion 3 medium cloves garlic, pressed 1/2 TBS finely minced fresh ginger 3 TBS fresh lemon juice 1 TBS light soy sauce 1 TBS extra virgin olive oil sea salt and fresh ground white pepper to taste Directions:
Slice onion, chop your Chinese white cabbage and press garlic and let them sit for at least 5 minutes to bring out their health-promoting properties. Mix together dressing ingredients in a bowl and set aside. Add 2-inches of water to the bottom of a steamer and bring to a boil. Layer the onion, bok choy, mushrooms and halibut, in this order, in the steamer basket, cover, and steam for about 3-5 minutes. Sprinkle a little salt and white pepper over halibut before steaming. Serve on a platter with halibut nestled on top of vegetables and drizzle sauce over all of it. Serves 4 
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