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Recipe & Guide - Lo Bok
Delicious and low in calories – only 10 calories per ½ cup From a dip chip to a decorative garnish this mild, crunchy vegetable is delicious raw or cooked.
Pearl-white and shaped like a carrot, lo bok is a staple for meals throughout the Far East. Selection and Storage
Look for firm, smooth roots that look luminous. If roots look dull, they're too old. Available year-round, roots found in fall and winter are milder and have more flavour, while spring and summer varieties have hotter, yet weaker taste. Lo bok loses moisture and flavour quickly and can become flabby in texture, so it is best to use roots soon after purchase.
Discard the green tops, if any, wrap tightly in plastic and store in the vegetable crisper in your refrigerator. Lo bok will keep fairly well to use raw for two to three days. After that, it is best to use only in braises or soups. Discard any unused portion after a week. Preparation & Eating Tips
Gently scrub or lightly peel with a vegetable peeler, then sliver, slice or dice to add crisp crunch to relishes, salads and raw vegetables & dip plates. Round slices of lo bok make a perfect "cracker" for dips and soft cheeses at parties. Or get creative and try your hand at grating or carving lo bok to use as a decorative garnish for fish, meat, soups and more. Cooked, lo bok tastes delicious in soups, stews and stir-fries. Remember, lo bok cooks quickly, so add it towards the end of cooking time.
CUCUMBER & LO BOK SALAD – 20 min 1 English cucumber (about 1-1/4 lbs. total)
1 pound lo bok with tops (about 10 oz. if not topped) . . .
Szechuan-style dressing (recipe follows) 1. Run tines of a fork lengthwise down all sides of cucumber, piercing skin. Cut cucumber crosswise into 1/4-inch slices.
2. Trim tops and root ends from lo bok. With a sharp knife, cut narrow V-shaped lengthwise gashes at intervals around sides of each lo bok, then thinly slice crosswise.
3. Stir dressing together in a serving bowl, then add lo bok and cucumber: mix well. Cover and refriger¬ate until cold (2 or 3 hours) or until next day. Makes 4 to 6 servings. SZECHUAN-STYLE DRESSING
Stir together 2 tablespoons rice vinegar or white vinegar. 2 tablespoons sugar, 2 teaspoons each soy sauce and sesame oil. and 1/2 teaspoon liquid hot pepper seasoning.
Nutrient Analysis per serving:
Calories-86
Fat-3 g
Protein-3 g
Carbohydrates-16 g
Sodium-247 g |
Recipe & Guide - Lo Bok
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