HANDS-ON: 20 MIN. // TOTAL: 20 MIN. // SERVES 4
Thanks to its crunch and mild flavor, bok choy is a versatile vegetable that pairs well with strong or rich ingredients and can be eaten raw or cooked. If you can’t find bok choy, substitute napa cabbage. A large wok is ideal for cooking this dish, but you can also cook it in two batches in a skillet like I did.
2 teaspoons sesame oil
1 garlic clove, minced
1/2 teaspoon minced fresh ginger (optional)
1 large head bok choy, trimmed and thinly sliced (about 6 cups)
2 tablespoons gluten-free lower-sodium soy sauce or tamari
1/8 teaspoon crushed red pepper (optional)
1/4 cup chopped unsalted raw cashews
Heat a large skillet over medium-high. Add 1 teaspoon of the oil to the pan; swirl to coat. Add the garlic and, if desired, the ginger; cook, stirring constantly, until fragrant, about 1 minute. Add 3 cups of the bok choy and cook, stirring often, until just beginning to wilt, about 2 minutes. Transfer to a medium bowl. Wipe the skillet clean with paper towels. Repeat the procedure with the remaining 1 teaspoon oil and remaining 3 cups bok choy. Stir in the soy sauce and, if desired, the crushed red pepper. Sprinkle with the cashews just before serving.
(SERVING SIZE: 3/4 CUP): CALORIES 89; FAT 6G (SAT 1G, UNSAT 5G); PROTEIN 3G; CARB 6G; FIBER 1G; SUGARS 2G (ADDED SUGARS 0G); SODIUM 357MG; CALC 12% DV; POTASSIUM 7% DV
vitamin k
Cruciferous vegetables, as well as leafy greens, are usually packed with vitamin K. In fact, it’s not unusual for 1 cup to provide at least 50 percent of your daily vitamin K needs. This is a good thing since research suggests that vitamin K has an anti-inflammatory effect in the body, particularly for heart disease–related conditions and osteoarthritis.