Pak Choi



Quick Facts

Type: Leafy Green Vegetable
Availability: May
Quantity sold in: Bunch
Flavor: Mild, slightly mustard flavor
Use: Can be consumed raw or cooked
Grown in: Field
Grown by: Student Organic Farm
Processing: Sanitized



Storage and Preparation

Short Term Storage: Store greens unwashed in an open plastic bag in the refrigerator (3-5 days)
Long Term Storage: Pak Choi can be frozen or canned.
More information from ISU extension on:

Freezing
Canning

Preparation: Wash leaves under cool running water to remove dirt before cooking or eating.  The entire pak choi can be eaten.  Leaves are often trimmed from stems once washed because leaves and stems cook at different speeds
Cooking: More mature leaves or the stalk of Pak Choi can be cooked by boiling, steaming or sautéing.  To steam, place the prepared leaves and stalks in a steamer and cook for 2-3 minutes or until just tender.



Pairings and Nutrition

Pairings: Pak Choi’s mild flavor is a good, fresh addition to stir-fries, soups, noodles or meat dishes.  The smaller, more tender, younger Pak Choi leaves are best eaten raw such as in a salad.
Nutrition: Adults should consume 1.5-2 cups of leafy green vegetables per week according to the USDA  MyPlate recommendations.  Pak Choi contains high levels of vitamins C and K and is also low in calories. 



Pak Choi Recipes


Ginger and Garlic Pak Choi
Ingredients:

  • 1 bunch pak choi
  • ½ inch fresh ginger root
  • 2 cloves garlic
  • 1 Tbsp. sesame oil (or olive oil)

Directions:

  1. Separate the pak choi leaves, wash, and cut off the chunky stalks.
  2. Slice the stalks finely. Roughly chop the leaves.
  3. Peel and grate the ginger. Peel and crush the garlic.
  4. Heat the oil in a wok until almost smoking. Add the garlic and ginger. Cook for 1 minute, stirring often.
  5. Add the pak choi stalks. Mix well. Cover and cook for 2 minutes.
  6. Add the pak choi leaves. Stir and then cook for 1-2 minutes, until they are just wilted

Honey Chicken with Pak Choi
Ingredients:

  • 1 Tbsp. vegetable oil
  • 1 red onion, halved, thinly sliced lengthways
  • 1 garlic clove, crushed
  • 3 large single chicken breast fillets, coarsely chopped
  • 2 tsp. finely grated fresh ginger
  • ¼ cup soy sauce
  • 2 Tbsp. oyster sauce
  • 1 1/2 Tbsp. honey
  • 1 Tbsp. sesame oil
  • 1 cup uncooked brown rice
  • 3 bunches baby pak choy, quartered lengthways

Directions:

  1. Heat the vegetable oil in a wok over high heat. Add the onion and garlic, and stir-fry for 1 minute. Add the chicken and ginger, and stir-fry for 1 minute.
  2. Add the soy sauce, oyster sauce, honey and sesame oil. Season with pepper. Stir-fry for 8 minutes or until chicken is cooked through.
  3. Meanwhile, prepare the rice following box directions
  4. Place the pak choy in a heatproof bowl. Cover with boiling water. Drain.
  5. Divide the rice, pak choy and chicken among serving dishes. Serve.