Chinese cabbage (Bok Choy) is ranked #2 for nutrient density out of 41 nutrient-rich plant foods.
Baby Bok Choy, Photo Credit: Karl-Heinz Wellmann, Wikipedia
Bok choy or pak choi (Chinese: 白菜; Brassica rapa subsp. chinensis) is a type of Chinese cabbage. Chinensis varieties do not form heads and have smooth, dark green leaf blades instead, forming a cluster reminiscent of mustard greens or celery. Chinensis varieties are popular in southern China and Southeast Asia. Being winter-hardy, they are increasingly grown in Northern Europe.
Raw Chinese cabbage is 95% water, 2% carbohydrates, 1% protein and less than 1% fat. In a 100 gram amount, raw Chinese cabbage supplies 13 calories and is a rich source (20% or more of the Daily Value, DV) of vitamin A (30% DV), vitamin C (54% DV) and vitamin K (44% DV), while providing folate, vitamin B6 and calcium in moderate amounts (10-17% DV).
Bok choy contains glucosinolates, the same as wasabi does.
Ingredients (serves 3)
- 1 Cup All Purpose Flour
- ½ Cup Cornstarch
- 1 tsp. Salt
- 1 Cup Cold Water
- 1 Egg
- 3 Baby Bok Choy Cabbage Heads-cut into quarters
- 1 ½ Cups Panko Bread Crumbs
- 3/4 Cup Mayonnaise
- 2 Tbsp. 100% Pure Namida Prepared Wasabi (see video for making paste).
- 2 tsp. Lime Zest-finely chopped
- 2 tsp. Lime Juice
- 2 tsp. Fresh Ginger or Pickled Ginger-finely chopped
- Vegetable Oil for Frying
- Salt and Black Pepper to taste
1. Sift together into a bowl the flour, cornstarch, baking powder, and salt.
2. In a separate bowl, whisk together the water, egg, and vegetable oil.
3. Add the liquid to the dry ingredients, whisk until smooth.
4. The batter should be a similar thickness to pancake batter. If too thick, add more water, if too thin, add more flour.
5. Set aside.
Making the Wasabi-Ginger Sauce
1. Prepare the sauce by whisking together the mayonnaise, wasabi paste (see directions), lime zest, lime juice and ginger.
2. Season to taste with salt and pepper.
3. Set aside.
Putting it all together
1. Heat a deep fryer with vegetable oil to 350ºF (176ºC).
2. Dredge each cabbage wedge into the batter.
3. Let excess batter drip off and carefully dredge each wedge in the panko crumbs, coating both sides evenly, gently pressing to adhere the crumbs.
4. Fry only 4 wedges at a time until a medium golden color.
5. rain on paper towels and season with salt and pepper if desired.
6. Serve hot with the sauce.
You can purchase 100% Pure Wasabia japonica rhizome powder here. This powder is freeze dried to retain all the ITC content and contains no additives.
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