Saturday, 30 July 2011

Ginisang Pechay (Stir Fried Bok Choy)

Pechay is a Chinese cabbage popularly known worldwide as bok choy. There ends the trivia. and oh, it is also classified under cruciferous vegetables.   It's a group of "super vegetables" that are rich in phytochemicals, vitamins, minerals, and fibers that are believed to help lower down the risk of cancers, lower cholesterol levels, help in weight reduction, etc.  I've mentioned that in one of my post I believe :-)

Ingredients

Pechay, sliced into pieces – 1 bundle

Ground pork - 100 g.

Garlic, crushed and chopped – 3 cloves

Onion, diced – 1 small

Grapeseed oil – 1 tsp

Light Soy Sauce - 1 tbsp

Water – 2 tbsp

Salt and pepper to taste



Cooking Procedure:

1. In a saucepan, sauté garlic in oil until it is franrant. Add the onion, then the ground pork, then the water.

2. Season with salt and pepper then cover and let it simmer until the pork is cooked

2. Add the pechay.  Check the taste. Adjust when necessary.  Remove from fire when the pechay are wilted.

You can omit the ground pork if you wish :-)

Makes 2 servings . Here’s the estimated Nutritional values per serving based on the ingredients used.
Calories :  185 kcal Total Fat:  10.4 g.
Cholesterol   :  47 mg. Saturated fat   :  3.80.07 g.
Protein   :  14 g Dietary fiber   :  0.5 g.
Sodium :  752   g. Carbohydrate   : 1.45 g.

 - foodformylove(30July2011)

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