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December 13, 2011

The Benefits of Bok Choy PLUS a Free Recipe

Tips, Tricks & a Recipe
The Benefits of Bok Choy PLUS a Free Recipe

by Leanne Ely, CNC

Happy Tuesday, Y’all!

It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a tip, a trick and you’ll get a great recipe to try it out with. Neat, huh?

Don’t forget tomorrow is the radio show, Saving Dinner with the Dinner Diva! The show is on every Wednesday at noon EST; be there or be square!

Today’s focus is on: BOK CHOY

A Bok Choy Haiku

A friendly cabbage
On the stovetop cooking
In stir fries and sides

Okay, so I’m no poet and my haiku isn’t going to be published anytime soon. I do however, want to pay homage to this wonderful vegetable. A mere 10 calories for about a half cup of this awesome veggie is one the main draws for dieters. For non-dieters and people interested in good nutrition, it’s a good source of calcium and is high in vitamin C.

And here’s a TIP:

The green leaves should be separated from the big white stalks as the leaves take very little time to cook and the white takes a little longer, so cook the chopped stalks first, add the leaves at the end of cooking.

And a TRICK:

Baby bok choy is better in my opinion than the bigger bok choy; better flavor and faster cooking. To keep it fresh, keep it loosely wrapped in a plastic bag in your crisper. Should last at least a week!

And your RECIPE:

Bok Choy Stir Fry (from Saving Dinner the Vegetarian Way)
Serves 6

3 tablespoons olive oil
2 cloves garlic, pressed
2 teaspoons fresh ginger, peeled and grated
1/2 teaspoon crushed red bell pepper
2 pounds baby bok choy, cleaned and cut into bite size pieces
1/3 cup low sodium vegetable broth
3 tablespoons low sodium soy sauce
1 1/2 teaspoons sugar
1 teaspoon cornstarch
2 teaspoons sesame seeds
6 cups cooked brown rice

Cook your brown rice if you haven’t already. Meanwhile in a large skillet, heat oil over medium-high heat and swirl to coat pan. Add garlic, ginger and crushed red bell pepper cooking about 30 seconds.

Add the bok choy and cook for 3 minutes, stirring often. Stir in the broth, soy sauce, sugar and cornstarch and bring to a boil, stirring constantly. Cook until thickened, about 1 minute. Remove from heat and sprinkle with sesame seeds.

Serve over brown rice.

Per Serving: 319 Calories; 9g Fat; 8g Protein; 52g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 429mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. Points: 8

SERVING SUGGESTION: Serve with steamed artichokes, some mayo for dipping and some baby carrots for the table.

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