Monday, 6 August 2012

Recipe - Stir Fry Shanghai Green (Bok Choy) With Oyster Sauce

Shanghai green or bok choy is one of the popular leafy-vegetables very low in calories. It is very rich source of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants. These compounds help to protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.

Bok Choy is very good source of vitamin K, provides about 38% of RDA levels. Vitamin-K helps bone metabolism by promoting osteotrophic activity in bone cells. Therefore, enough vitamin K in the diet makes your bone stronger, healthier and delay osteoporosis. Vitamin-K also helps in preventing Alzheimer's disease. 

In this recipe the bok choy is given a quick stir fry to make a healthy and delicious dish.

250 grams of bok choy, cut into bite size
shanghai green or bok choy
3 cloves of garlic, finely chopped
1 tbs of oyster sauce
1 tbs of cooking oil
1 tbs of crispy shallots, ready made.

Heat the oil in the wok or pan on medium heat till hot
Toss in the garlic, fry till fragrant
Toss in the bok choy and stir fry for a minute
Add the oyster sauce.
Sprinkle a little water and stir fry for 3 more minutes.
Dish out and spoon the crispy shallots for added flavour.


Another healthy way to prepare this dish is to steam the bok choy and top with light soy as in this video.

A very nice video showing how to cook the shanghai green from the best chefs in Japan.

Iron chef, Japan.

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