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Monday, September 21, 2015

Bok Choy Stir Fry ( A low calorie delight !!)

Why Bok Choy when there are so many varieties of indigenous greens available to us ?? Well, for those who are quite determined to lose that extra flab, it is almost like a god-send vegetable. It falls into that hugely celebrated and much touted category of 'negative calorie' foods, i.e., those wonder foods that actually make your body expend more calories digesting them that what is ingested by means of consuming them.

Bok Choy or Chinese cabbage is one such food that is miraculously low on calories and fat while being fiber and protein dense. Plus, it contains almost all the essential vitamins and minerals. It does have that undercurrent of bitterness but that kind of adds to its taste. And garlic is one ingredient that works wonders with it. I personally love it with some multi-grain rotis and half a cup of plain yogurt for lunch. Read on for this simple stir fry recipe ( done in typical Odia style ) -

Preparation Time - 15 mins

Ingredients -

  • 2 heads of Bok choy
  • 1/2 of a small onion
  • 7-8 garlic cloves
  • 1/2 tsp mustard seeds
  • 1 1/2 tsp oil
  • 2 dry red chilis
  • salt to taste

Preparation - Remove the outermost leaves and cut off the end/stem (not too much but abt 1 cm ).

Wash with loads of water to rinse off any dirt and insects. Drain and then chop into small bits.

Cut the onion into small pieces and finely chop garlic.

Cooking - Heat the oil in a pan. Once hot, throw in the mustard seeds and broken red chili.

Then add the garlic and allow it to brown slightly.

The onion goes in next. And once it turns translucent, add the chopped bok choy.

Season with salt and cook on medium flame till it is cooked yet retains a crunch (the whites).

Remove and serve hot as a side dish with roti/rice.


  1. This sounds good, especially for those like me who need to shed a bit. One query, even though you specified that you wanted Bok Choi, can I use regular cabbage instead?

    1. you can substitute regular cabbage for Bok choy but

      1. Bok choy is lower in calories and higher on dietary fiber
      2. Cabbage will have a longer cooking time
      3. Bok choy tastes much better for this recipe

      But since you are trying to lose weight, why not include ingredients like broccoli, and daliya in your diet. Even durum wheat pasta is good for you if you do not smother it in creamy sauces..


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