Nutritious Pak-Choi (Chinese Cabbage) Recipe: Healthy, Low-Calorie & Flavorful
Chinese Cabbage (Pak-Choi) – Cooked, Bleached, Drained, and Washed
Introduction:
Pak-choi, also known as Chinese cabbage, is a versatile leafy vegetable commonly used in Asian cuisine. With a mild, slightly sweet flavor and a crisp texture, it enhances a variety of dishes, from stir-fries to soups. This nutritious vegetable is packed with vitamins and minerals, making it an excellent addition to any meal. Whether served in a stir-fry, salad, or stew, cooked and bleached pak-choi offers a delicious and healthy option for your culinary creations.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 12.0 kcal |
| Protein | 1.56 g |
| Total Fat | 0.16 g |
| Saturated Fat | 0.021 g |
| Carbohydrates | 1.78 g |
| Fiber | 1.0 g |
| Sugar | 0.83 g |
| Calcium | 93.0 mg |
| Iron | 1.04 mg |
| Magnesium | 11 mg |
| Phosphorus | 29.0 mg |
| Potassium | 371.0 mg |
| Sodium | 34.0 mg |
| Zinc | 0.17 mg |
| Copper | 19 mcg |
| Manganese | 0.144 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 26.0 mg |
| Thiamin (B1) | 0.032 mg |
| Riboflavin (B2) | 0.063 mg |
| Niacin (B3) | 0.428 mg |
| Vitamin B6 | 0.166 mg |
| Folate | 41.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 212 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pak-choi is naturally free of common allergens, making it a suitable option for a variety of dietary preferences. There are no known allergens associated with this vegetable when it is cooked and prepared in its natural form.
Dietary Preferences:
Pak-choi is suitable for a range of dietary needs, including:
- Vegetarian and Vegan: Naturally plant-based, making it ideal for vegetarian and vegan diets.
- Gluten-Free: This vegetable is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
- Low-Calorie: With only 12 kcal per 100 grams, pak-choi is a low-calorie food choice, perfect for those watching their calorie intake.
- Low-Fat: The low fat content makes it suitable for low-fat diets.
- High in Fiber: A great source of dietary fiber, pak-choi can help maintain healthy digestion.
Cooking Tips:
Pak-choi can be enjoyed in numerous ways. Here are some suggestions for including this vegetable in your meals:
- Stir-Fry: Quickly stir-fry pak-choi with garlic, ginger, and a splash of soy sauce for a simple and flavorful dish.
- Soup: Add pak-choi to soups and broths for added nutrition and crunch.
- Salad: Lightly steam pak-choi and toss it with a citrus vinaigrette for a refreshing salad.
- Side Dish: Simply steam or blanch pak-choi and serve it as a nutritious side dish with your main course.
Conclusion:
Pak-choi is not only a versatile and flavorful vegetable but also a powerhouse of nutrients. With its low calorie and fat content, along with high levels of vitamins and minerals, it is an excellent addition to a healthy diet. Whether you’re looking to enhance your stir-fries, soups, or salads, pak-choi provides an easy and nutritious way to elevate your meals.
