Friday, July 30, 2010

Boy Choy and Mushroom Stir Fry

This is the very simple yet delicious side dish that appears in the photographs of my Hoisin Pork and Pineapple Skewers recipe that was posted yesterday. Bok Choy is in the cabbage family and has thick, crispy stems with dark green leaves and a delicate flavor. To cook it perfectly all you need to do is start the stems first since they take longer and add the leaves at the very end to wilt. This makes a wonderful, complimentary vegetable side to go with the pork or with any other of your favorite Asian inspired dishes. It is easy and quick to prepare and is very low in carbohydrates and calories. A real winning combination. I hope you enjoy.

Boy Choy and Mushroom Stir Fry


1 cup mushrooms, sliced (either white button or cremini are perfect)
1 Tbsp. canola oil
1 tsp. garlic, minced
1 tsp. ginger root, minced
1 tsp. low sodium soy sauce
2 Tbsp. water
4 cups bok choy, sliced about 1/2" thick, with the dark green leaves kept separate from the stalks
white pepper
1 Tbsp. sesame oil, optional

Heat a large saute pan on high, add the canola oil, mushrooms, garlic and ginger. Stirring constantly, cook for about 2 to 3 minutes until the mushrooms begin to become tender. If the garlic begins to brown too quickly reduce heat slightly. Add the soy sauce, water and bok choy stalks and stir. Cover and reduce heat slightly and steam for about 3 minutes or until the bok choy stalks are crisp tender. Add the dark green leaves, which have been cut into thin strips or bite sized pieces, and toss until they have wilted, about 1 or 2 minutes. Drizzle with sesame oil if desired before serving.

Nutrition Facts
4 Hearty 1/2 Cup Servings
Amount Per Serving
Calories 50.7
Total Fat 3.6 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.1 g
Cholesterol 0.0 mg
Sodium 219.5 mg
Potassium 245.9 mg
Total Carbohydrate 3.7 g
Dietary Fiber 0.3 g
Sugars 1.0 g
Protein 2.9 g

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