Bok Choy Saute
I always try to get some greens with my evening meal. This dish is easy, cheap and tastes great. Be sure to use a light soy sauce though otherwise the dish may be too salty.
I always try to get some greens with my evening meal. This dish is easy, cheap and tastes great. Be sure to use a light soy sauce though otherwise the dish may be too salty.
- Carbohydrate 0.80535 g
- Cholesterol 0 mg
- Fat 10.5595 g
- Fiber 0.308000000417233 g
- Protein 0.78785 g
- Saturated Fat 0.78127 g
- Serving Size 1 1 Serving (42g)
- Sodium 213.71 mg
- Sugar 0.497349999582767 g
- Trans Fat 0.146125000000001 g
- Calories 99 calories
Step-by-step
- Heat oil in a 12 inch skillet over medium heat.
- Add Bok Choy and saute in each side until lightly browned, about 6 minutes total.
- Add Soy sauce and toss for about 30 seconds and serve.
Canola oil provides the neutral thermal medium required to sear leafy brassicas without introducing competing aromas. This high-smoke-point fat coats the quartered leaves evenly, facilitating direct heat transfer against the surface of a twelve-inch skillet. As moisture inside the plant cells vaporizes, the exterior develops localized browning through Maillard reactions while retaining internal crunch.
The Science of Searing Greens
Quartering baby bok choy creates flat surfaces that must make direct contact with the hot metal. Maintaining medium heat prevents the delicate green tissue from burning before the thick white stalks soften adequately. Light soy sauce introduces free amino acids, primarily glutamates, which interact with the natural sugars in the vegetable to enhance savory depth. Adding this seasoning during the final thirty seconds prevents the soy sugars from scorching in the pan.
Storage and Reheating
Cooked brassicas degrade rapidly in texture if frozen, turning waterlogged upon thawing due to cell wall destruction. Store leftovers in an airtight container in the refrigerator for up to two days. Reheat briefly in a hot skillet over medium heat to evaporate excess condensation rather than using a microwave, which softens the crisp stalks.
