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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Cauliflower is nothing but cabbage with a college education."
-Mark Twain

The refrigerator light goes on...

Slaws go well with almost anything – burgers, picnics, tacos - but the problem is that a head of cabbage is HUGE. It makes enough slaw for a small army. Using baby bok choy is a great alternative. It is more expensive than a single head of cabbage, but if you want to just make slaw for two or four people, a lot less slaw will end up getting thrown away.

Bok Choy

Bok choy is also known as pak choi, pak choy, Peking cabbage, white mustard cabbage and Chinese white cabbage (not to be confused with Chinese cabbage or Napa cabbage). Although it is a member of the cabbage family, it does not have the familiar tightly packed head of other cabbages. It has a mild cabbage flavor that is slightly sweet and slightly spicy.

The leaves resemble oversized dark green romaine lettuce, with a crisp white spine somewhat like celery. Choosing bok choy is similar to choosing lettuce. Look for leaves that are firm and crisp with a stalk that is not floppy or wilted.

In U.S. markets there are few varieties available, yet in Hong Kong more than twenty types of bok choy can be found. More are coming to America, including baby bok choy. This smaller version can easily be found at Asian markets. Where the bok choy is often as long as 12 to 15 inches, the smaller variety has leaves about six inches long.

There is a very high amount of Vitamin A in bok choy– about 3500 IU in a 4 ounce serving as well as about 50 mg of Vitamin C and 15% of the RDA of calcium.  

4 ounces bok choy  = 18 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 4g carbohydrates, 10mg sodium, 0mg cholesterol


 

Quick Cilantro Slaw



Servings = 4 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Cooking time does not include chilling time. This recipe makes good leftovers and is actually better the second day, after the flavors have melded.

1/4 cup nonfat Greek yogurt
2 Tbsp 2% milk
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 tsp celery seed
1/4 tsp sugar
1/4 cup fresh cilantro (coarsely chopped)
16 ounces baby bok choy (thinly sliced)

Quick Cilantro Slaw
Place the yogurt, milk, salt, pepper, celery seed, sugar and cilantro in a large mixing bowl.

Whisk until smooth.

Add the sliced bok choy and toss well until coated.

Chill well before serving.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 30 Calories from Fat 4
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 1mg 0%
Sodium 164mg 8%
Total Carbohydrates 3g 0%
    Dietary Fiber 1g 4%
    Sugars 2g  
Protein 3g  
Vitamin A 96% Vitamin C 84%
Calcium 17% Iron 5%
Vitamin K 53 mcg Potassium 344 mg
Magnesium 27 mg