BOK CHOY CHICKEN

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A little while back, I had been doing some research on foods that have many healing capabilities.  I came across bok choy, and though I had been eating this for some time, I didn’t realize what a dynamo it was when it comes to how many health benefits it provides!

Bok Choy is an asian cabbage that originated in China, and has been a staple in their cuisine for that past 6,000 years and is known for it’s taste and medicinal qualities.  In the 18th century, Bok Choy was introduced to European cuisine, and is now commonly found in markets across the world and is revered for it’s health benefits which include

  • Bok Choy is a great source of beta carotene and vitamin A making it excellent for eye health and preventing cataracts and macular degeneration
  • Cruciferous vegetables like bok choy are powerful cancer fighters. This is partly due to the glucosinolates these vegetables contain as well as a phytoalexin called brassinin.
  • Bok choy is an excellent source of fiber making it great for healthy digestion.
  • The potassium in bok choy is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. This gives us the benefits of reduced risk for stroke, improved blood pressure control as well as bone health.
  • The calcium along with the potassium that bok choy contains help to lower blood pressure.  The calcium is also an important mineral for bone and teeth growth.
  • We all know that vitamin C is wonderful for the immune system, and bok choy is a really good source of vitamin C.  Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and prohibits harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer.
  • Bok choy is rich in folic acid which is excellent for pregnant women as it can prevent birth defects and studies have shown that breastfeeding mothers who consume bok choy produce more milk.

I think it comes as no surprise that this yummy little cabbage is considered one of the world’s healthiest foods!  After doing my research, I was really happy that I had been eating this little gem packed full of nutrients, and I made sure to get some on my next grocery shopping trip.  Then came the fun of looking for some recipe inspiration on Pinterest.  This is the pin that  helped me come up with this recipe:

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The link this picture will lead you to is a simple recipe containing bok choy, chicken, and ginger, along with a sauce to have with it.  So, I decided that chicken and bok choy it was and other than that, I ventured out on my own to create this simple dish.  It turned out really good, and I’m excited to add it to my list of ways to enjoy bok choy!

BOK CHOY CHICKEN

Ingredients: makes 3-4 large servings

  • 1 large bok choy, chopped into large pieces
  • 1 red onion, chopped
  • 3-4 chicken breasts
  • 3/4 cup chicken broth (you will make this when you boil the chicken)
  • 1-2 large spoonfuls of almond butter (or any nut butter – I think cashew butter would taste phenomenal in this as well!)
  • sea salt and pepper (optional)

Directions:

1.) Bring a large pot of water to a boil.  Add the chicken breasts and cook for 40-50 minutes till the chicken breasts are cooked through.

2.) Take chicken out of water (do not get rid of the water as you will use some of it shortly), and set aside to cool till they are at a comfortable temperature to handle with your hands. Using your hands, shred the chicken into bite size pieces.

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3.) In a large sauce pan, cover and heat the bok choy, onion, and 3/4 cup of the water you cooked the chicken in on high for about 5-10 minutes till the vegetables are wilted about half way down.  Uncover and let the liquid cook down to only a tiny amount.

4.) Add the chicken and mix well.

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5.) Stir in the almond butter. It will clump at first, but as it melts, it will coat everything nicely.

6.) Season with sea salt and pepper if desired and serve.

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Enjoy! 🙂

Sources:

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