Health Benefits
- Naturally fat free
- Naturally low in calories
- Naturally high in fibre
- A high protein food as 43% of its calories come from protein, which contributes to the maintenance of muscle mass and normal bones.
- A source of vitamin C which contributes to the the normal function of the immune system.
- High in folate which contributes to the reduction of tiredness and fatigue.
Nutritional Information
| Per 100g (Steamed) | |||
| Calories | 14Kcal | ||
| Protein | 1.5g | ||
| Carbohydrate | 1.9g | ||
| Fat | 0.1g | ||
| Fibre | 2g (AOAC) |
Preparing
Choose Pak Choi that has firm stalks and fresh-looking leaves. As they deteriorate, the stalks go slimy and the leaves go limp, so watch out for these signs.
Keep in the fridge for up to a week – less if possible. Don’t wash before storing or it will go slimy.
Separate the leaves and wash well. The green leaf is often cooked separately to the much thicker, paler stalk.
Using
In a stir fry, cut off the stalks and slice. Cook for a couple of minutes before adding the leaves for 2 minutes. The inner leaves are more tender and work well, raw, in salads. The tougher, outer leaves taste better cooked. Use in stir fries, chopped in salads, braised, roasted or add to a soup for the last few minutes of cooking. For a quick recipe, chop the Pak Choi and steam for 3-4 minutes. Serve with soy sauce.
Looking for some recipe inspiration? Why not try this tasty Pak Choi and Red Cabbage Slaw.
