Bok choy can be prepared many ways but my favorite is a quick stir-fry with garlic and ginger. In less than 10 minutes you’ll have a tasty side dish that’s full of nutrients and anti-inflammatory health benefits.

做白菜的方法有很多種，但我最喜歡的是下大蒜和生姜快炒。在不到10分鐘內(nèi)，您將有一個(gè)美味的配菜，充滿營(yíng)養(yǎng)和抗炎的好處。

BOK CHOY /白菜

Boy choy has always been one of my favorite side dish recipes. Why do I love it? It’s easy to prepare and the garlic ginger combination is so darn flavorful. I also love that a quick stir-fry makes the leaves tender but crisp. It’s that same crispiness you would expect from a vegetable from the cabbage family.

白菜一直是我最喜歡的配菜食譜之一。為什么我喜歡它？因?yàn)楹苋菀鬃?，再加上姜蒜那?u>賊好吃。我喜歡快炒，使葉子嫩而脆。這和你在包菜家族感受到的爽脆一模一樣。

Also known as “Chinese Cabbage” there are several varieties of bok choy. But what you’ll find in the market usually comes in two sizes, regular bok choy and baby bok choy. Both are wonderful, but I tend to grab baby bok choy.

被稱為“Chinese cabbage”的白菜有幾個(gè)品種。但在市場(chǎng)上通常有兩種，大白菜和上海青。兩種都很棒，但我傾向于上海青。

THE HEALTH BENEFITS OF BOK CHOY /營(yíng)養(yǎng)價(jià)值

Bok choy truly is a powerhouse of vitamins, minerals and nutrients. It’s loaded with vitamin A, C and K and contains antioxidants which protect the eyes and a significant amount of calcium and magnesium for strong bones.

Bokchoy確實(shí)是維生素、礦物質(zhì)和營(yíng)養(yǎng)的發(fā)電站。它富含維生素A、C和K，含有保護(hù)眼睛的抗氧化劑和對(duì)增強(qiáng)骨骼有幫助的大量鈣和鎂。

As a cruciferous vegetable it provides the same health benefits of cabbage, broccoli, cauliflower and Brussels sprouts for cardiovascular health and fighting cancer.

作為一種十字花科蔬菜，它為心血管健康和抗癌提供了與卷心菜、花椰菜和甘藍(lán)相同的健康益處。

And that’s not even considering the bonus anti-inflammatory benefits of both garlic and ginger! So next time you want a healthy green side dish, switch up your normal spinach, green beans and zucchini routine with this boy choy recipe.

這還沒(méi)考慮到大蒜和生姜的額外抗炎功效！所以下次你想吃一道健康綠色小菜的時(shí)候，把你的普通菠菜、青豆和西葫蘆調(diào)換成這道菜譜。

HOW TO PREPARE AND CUT BOK CHOY /準(zhǔn)備白菜食材

Similar to leeks, bok choy can sometimes harbor dirt and debris under it’s leaves. To prepare the baby bok choy cut it in half, then rinse it under the faucet. If you’re using regular size bok choy, you can cut a small portion off the base then remove the individual leaves to rinse.

與韭菜相似，白菜有時(shí)會(huì)在葉子下藏有污垢和碎屑。把菜切成兩半，然后在水龍頭下沖洗。如果你用的是大白菜，你可以把底部的一小部分切下來(lái)，然后把個(gè)別的葉子拿出來(lái)沖洗。

Baby bok choy can be cooked as halves, but I’d recommend slicing regular bok choy into smaller pieces before cooking.

上海青可以分成兩半煮，但對(duì)于大白菜我建議在烹飪前切成小塊。

HOW TO COOK BOK CHOY /怎么炒

Because it only takes a couple of minutes to cook, make sure to have your fresh ginger and garlic already minced. Then just follow these steps:

因?yàn)榕腼冎恍枰獛追昼姡砸欢ㄒ研迈r的生姜和大蒜切碎。然后按照以下步驟操作：

• Heat two tablespoons

  of oil in a wok or sauté pan

• Add the minced garlic and ginger

  and stir for 30 seconds

• Add the bok choy

  and use tongs to toss and stir-fry for 2 minutes

• Pour two tablespoons of water

  (or broth) into the pan, cover with a lid and cook for 2 minutes more

• Turn off the heat

  , sprinkle a little sea salt and black pepper, stir and serve!

用鍋或炒鍋加熱兩湯匙油。

加入蒜蓉和姜末，攪拌30秒。

加入白菜，用夾子翻炒2分鐘。

將兩湯匙的水(或肉湯)倒入鍋內(nèi)，蓋上蓋子，再煮2分鐘。

關(guān)火，撒上少許海鹽和黑胡椒，攪拌上桌！