Dairy-Free, Nut-Free, Vegan
SERVES 4
PREP TIME: 5 MINUTES / COOK TIME: 15 MINUTES
Bok choy is a delicious, delicate member of the cruciferous family. Pair this dish with baked tofu or tempeh and rice, or serve it as a side to one of the many fish or seafood recipes in this book.
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
2 pounds baby bok choy, halved (quartered if very large), keeping the leaves attached at the base
1 tablespoon low-sodium soy sauce
1 tablespoon water
1 teaspoon red pepper flakes
Bioactive ingredients:
olive oil, garlic, bok choy, soy sauce
1.
In a large skillet, heat the oil over medium-high heat.
2.
Add the garlic, and cook, stirring continuously, for 1 to 2 minutes, or until fragrant and lightly browned.
3.
Add the bok choy, and stir to coat the leaves as best you can.
4.
Sprinkle the soy sauce and water evenly over the greens, then cover the skillet. Cook for 2 to 3 minutes.
5.
Stir gently, then cover the skillet again. Cook for 8 to 10 minutes, or until the stalks have softened and the tops have
wilted. Remove from the heat.
6.
Sprinkle with the red pepper flakes.
Per Serving:
Calories: 65; Total fat: 4g; Saturated fat: 1g; Protein: 4g; Total carbohydrates: 6g; Fiber: 2g; Sugar: 3g; Cholesterol: 0g
VARIATION:
You can add more garlic, if desired; for even more health benefits and a stronger flavor, consider 1 clove more. Feel free to eliminate the red pepper flakes completely or replace with ½ teaspoon freshly ground black pepper for a less spicy dish.