Glazed Bok Choy with a Miso Coating
In the world of easy and flavourful side dishes, a simple recipe for bok choy with miso glaze and sesame seeds stands out. This dish, which originates from Asian cuisine, is low in calories yet rich in nutrients, making it an ideal choice for health-conscious individuals.
To prepare this dish, begin by stir-frying minced garlic and ginger in sesame oil over medium heat. Next, add chopped bok choy and cook until it becomes tender (approximately 3-4 minutes). Stir in soy sauce and miso paste to create a glaze, and cook for another 2 minutes. Remove the dish from the heat and sprinkle toasted sesame seeds on top before serving.
The nutritional information for a comparable bok choy stir-fry (per roughly 1 lb bok choy serving) is as follows:
- Approximately 80 kcal
- 6g carbohydrates
- 3g protein
- 5g fat (including 1g saturated fat)
- 600mg sodium
- 400mg potassium
- 2g fiber
- 2g sugar
- Vitamin A: 3000 IU
- Vitamin C: 40mg
- Calcium: 150mg
- Iron: 2mg
Bok choy is generally considered a low to moderate oxalate vegetable, making it suitable for most diets concerned with oxalates. Incorporating sesame seeds adds small amounts of oxalates but typically remains modest.
This dish is not only wholesome and flavourful but also boasts a useful nutritional profile and modest oxalate content. Bok choy is rich in beta carotene, vitamin C, vitamin K, folate, potassium, and calcium. Miso, used in the glaze, is a good source of vitamin K and manganese. Fish sauce, which contributes trace minerals including magnesium and B vitamins to the dish, further enhances its nutritional value.
The recipe calls for 2 tablespoons of lard or unrefined virgin coconut oil, 2 tablespoons of sesame seeds, 1-inch knob of ginger peeled, 1/2 cup of dashi, 1 bunch of bok choy, and 1 to 2 teaspoons of fish sauce. The bok choy should be simmered for 6 to 8 minutes, and the miso should be dissolved in warm dashi and fish or chicken stock before being poured over the cooked bok choy.
Serve bok choy whole for a more visually attractive effect, and consider cutting it at the table. In early spring and autumn, bok choy is available and can be served simply to let its unique flavors shine. This dish is often lost in heavy sauces or combined with strongly flavored vegetables in recipes, but the favourite bok choy recipe combines miso, ginger, fish sauce, and sesame seeds in a gentle glaze that allows the bok choy's flavor to shine.
While oxalic acid may play a role in certain health conditions such as vulvodynia, chronic fatigue syndrome, and autism, it can be mitigated by light cooking and a healthy intestinal tract. Therefore, this bok choy stir-fry with miso glaze and sesame seeds is a delicious and nutritious addition to any meal. Enjoy!
[1] Nutritional information sourced from Healthline and Calorie Count [4] Recipe sourced from Bon Appétit
- This bok choy with miso glaze and sesame seeds, a dish from health-and-wellness lifestyle, is a delicious addition for food-and-drink recipes and global-cuisines, showcasing the nutritional benefits of science.
- The recipe, sourced from Bon Appétit, is praised for its healthy-cooking approach, as it offers a low-calorie, nutrient-rich side dish that incorporates nutrients like beta carotene, vitamin C, vitamin K, potassium, calcium, vitamin K, and manganese from bok choy, miso, and ginger.
- To incorporate this side dish into your life and meals, consider serve it whole for an attractive and flavorful presentation, suggested by the unique flavors of bok choy shining in early spring and autumn.
- In the world of flavorful side dishes, this bok choy dish, which originated from Asian cuisine, demonstrates that healthy and easy recipes can offer a great taste and various health benefits, as backed by the nutritional research on Healthline and Calorie Count.
