Bok Choy

Bok choy is the perfect addition to a high-protein meal. This low- calorie cabbage adds a light, sweet flavor and can be steamed, fried or boiled. Packed with vitamins A and C and calcium, it aids recovery and maintains bone health.

Familiarize yourself with this hearty vegetable with the delicate flavor using this recipe. Use the shopping tips at right to ensure you buy the freshest bok choy.

Ginger Beef, Bok Choy & Asparagus Stir-Fry (Serves 4)
1⁄2 lb. flank steak
1⁄4 cup low-sodium soy sauce
3 tsp. cornstarch
1 Tbsp. dry sherry
1 tsp. finely chopped fresh ginger
1 large garlic clove, minced
1 lb. thin asparagus
1 medium red bell pepper
1 large bunch (1.5 lbs.) bok choy
2 Tbsp. vegetable oil, divided

1. Slice steak into thin strips across the grain, then cut into 2-inch pieces and place in a shallow bowl. In a separate small bowl, blend soy sauce, cornstarch, sherry, ginger and garlic. Pour half the sauce over the steak and stir to coat. Marinate in the fridge for about 15 minutes. Set aside remaining sauce.

2. Wash and dry vegetables. Snap off woody ends of asparagus and slice into 1-inch pieces. De-rib and seed the red pepper, and cut into strips. Slice bok choy leaves crosswise into 1-inch strips, removing the tough lower and middle ribs.

3. Heat 1 Tbsp. oil in a wok or large frying pan over medium-high heat. Add beef strips; stir-fry quickly for two minutes or until meat is just browned. Remove and set aside.

4. Add remaining oil and asparagus to wok and stir-fry two minutes. Add bell pepper and stir-fry two minutes more. Add bok choy and stir-fry another two minutes. Return steak to wok and add sauce. Cook over high heat, stirring constantly, until sauce is heated through and thickens slightly. Serve with a side of steamed rice.

NUTRITION FACTS:
210 calories,
19 g protein,
12 g carbs,
11 g fat,
5 g fiber,
3 g sugar,
688 mg sodium