Bok choy is a Chinese vegetable, related to the familiar green cabbage and turnips. Each leaf has a crisp rib and leafy green edge. Bok choy can be used in any recipe where you would use cabbage.
Bok Choy Soup
You can make a simple bok choy soup with 5 cups non-fat broth, 1 medium onion, 1 clove garlic, 1 tsp. grated fresh ginger, 2 tsp. sesame oil, 1 tsp. soy sauce, 1 tsp. sugar plus seasonings and 3 cups chopped bok choy. This recipe makes six 1-cup servings. Add 2 oz. of cooked somen noodles or cooked spaghetti to each serving of soup.
Calories
Bok choy soup has less than 30 calories per serving. Somen noodles have 77 calories in 2 oz., so one cup of soup with noodles has 107 calories.
Bok Choy Nutrients
Amazingly, a cup of raw shredded bok choy has 9 calories, 74 mg of calcium, 13 mg of magnesium, 176 mg of potassium, 31.5 mg of vitamin C, 46 mg of folate, 1,877 micrograms of beta carotene and 3,128 IU of vitamin A. It's a nutritional powerhouse.
Considerations
Add 2 or 3 oz. of lean cooked meat, such as chicken, pork or shrimp to each bowl of soup for protein and an additional 150 to 200 calories. For a vegetarian soup, add firm tofu cubes to the soup.
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