Sesame Shiitake Bok Choy - 11g Carbs, 3g Fiber
From Eating Well Magazine
NUTRITION PROFILE: Healthy Weight
Bok choy and shiitake mushrooms are a natural combination
for a quick stir-fry. For a little heat, add a pinch of
crushed red pepper.
Makes 4 servings, about 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
1 Tbsp canola oil
3 cloves garlic, chopped
1 2-lb head bok choy, trimmed and thinly sliced
4 cups sliced shiitake mushroom caps (9 oz with stems)
2 Tbsp oyster-flavored or oyster sauce (see Note)
1 Tbsp toasted sesame oil
1/4 tsp salt
1 Tbsp toasted sesame seeds (see Tip)
Heat oil in a Dutch oven over medium-high heat. Add garlic
and cook, stirring constantly, until fragrant but not
browned, 30 seconds. Add bok choy and mushrooms; cook,
stirring, until wilted, about 2 minutes. Continue cooking,
stirring often, until just tender, 3 to 5 minutes more.
Stir in oyster sauce, sesame oil and salt. Garnish with
sesame seeds.
Nutrition per Serving:
127 Calories, 9g Fat (1g Sat, 4g Mono), 0mg Cholesterol,
11g Carbs, 4g Protein, 3g Fiber, 598mg Sodium, 775mg Potassium
Nutrition bonus: Vitamin A (190% daily value), Vitamin C (85% dv),
Folate (27% dv), Calcium (25% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 1/2 fat
TIP: To toast seeds:
Cook in a small dry skillet over medium-low heat, stirring
constantly, until fragrant and lightly browned, 2 to 4 minutes.
Note: Oyster sauce is a richly flavored condiment made from
oysters and brine. Vegetarian oyster sauces substitute mushrooms
for the oysters. Both can be found in large supermarkets or at
Asian specialty markets.