Bok choy (sometimes referred to as white stem cabbage) is a member of the cruciferous family and is one of the highest nutritionally ranked vegetables around. It provides good, very good, or excellent amounts of 21 nutrients as well as the antioxidant mineral zinc. You can consume virtually all of the parts of bok choy, including the stem and leaves – and it can be eaten raw, stir-fried, or steamed. My daughter Jennifer and I recently created this “Bunny Bowl Bok Choy” salad of greens and the resulting meal was not only colorful but tasty and nutritious!
Ingredients (per person)
1-2 cups chopped bok choy (use the stem and leaves from 2 or 3 boy choy pieces)
1-2 cups spinach leaves
1-2 cups Romaine lettuce, torn into bite-sized pieces
½ avocado, chopped
½ cup cooked white rice (optional)
2-3 ounces cooked chicken (chopped)
1 small carton Pesto
Sauté 1-2 pounds of boneless, skinless chicken breasts or tenderloins about 8-10 minutes, until done. Remove from heat and cut into small, bite-sized pieces. (Chicken is easier to cut when cooked vs. raw). Return to pan and add 1 small carton Pesto sauce. Let the sauce coat the chicken. As the sauce warms, it will “melt” and separate. The liquid part of the Pesto (the olive oil) becomes the dressing for the salad.
Combine salad greens, bok choy, avocado, and cooked rice in large bowl. Mix well. Add 2-3 ounces of the cooked chicken and drizzle with a tablespoon or so of the melted pesto. Add extra olive oil to each salad if desired. Mix well and serve.