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BOK CHOY STIR FRY
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Source: Produce for Better Health Foundation (PBH)

Makes: Serves 8

Ingredients: 

1 1/2 pounds bok choy
4 teaspoons canola oil
2 cloves garlic, finely minced
1 teaspoon grated fresh ginger
3 tablespoons water
1/4 teaspoon salt (optional)
1/2 teaspoon sesame oil 

Preparation:

1. Trim the end off the stem and separate the leaves. Clean under running water.  Drain.
2. Cut stem into 1” pieces and leaves into wide ribbons.    
3. Place oil, garlic, and ginger in a cold pan and heat on MEDIUM-HIGH heat.  
4. When the herbs become fragrant and just beginning to turn brown, add the stalks of the bok choy.  
5. Toss very well to coat with the oil and cook until stalks are just beginning to get tender, about 3 minutes.  
6. Add leaves and water and stir.  
7. Cover and let cook for 1 minute or until leaves are tender-crisp.  
8. Season with salt and drizzle with sesame oil.

Each serving provides: One cup of raw bok choy provides more than half of your day’s vitamins A and C, 1/3 of your day’s vitamin K, and is a good source of folate–all for just 9 calories! 

Nutrition per serving: Calories 36, Fat 2.8 g, Saturated fat 0.2 g, Protein 1 g, Carbohydrate 2 g, Fiber 1 g, Cholesterol 0 mg, Sodium 128 mg

Image source: http://www.simplecomfortfood.com/

Bok choy is tasty and easy to cook. It is a member of the cabbage family, with a mild taste and smell.  Add stalks and leaves to your stir fries; it does not shrink as much as some greens, so it is a good way to stretch your cooked veggies.  

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9/26/2016
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