Monday, March 7, 2011

Bok Choy Fried Rice

Bok Choy, also known as Chinese cabbage, is an antioxidant packed powerfood that you should add to your shopping list immediately. It is high in phytonutrieints, vitamins A, C, and K. It's also a great source of potassium and folic acid, and, like all cruciferous veggies, is a known cancer fighter due to high levels of glucosinates. Having purchased some bok choy this week, I decided to whip up a simple fried rice with chicken, carrots and bean sprouts. This recipe makes a quick and easy dinner that is low in calories and sodium. Feel free to substitute your protein source of choice for the chicken, I think this dish would be divine with tofu or shrimp. The sauce is a simple combination of things you probably have lying around. The key is to use light sauce, too much will overpower the mild bok choy.

Full recipe and photos after the jump.

Prep Time: 5-7 minutes
Cook Time: 20 minutes

Ingredients:
1 head of bok choy or 2 heads baby bok choy, washed and sliced (see below)
1lb boneless skinless chicken breast, chopped into 1-1.5" chunks or strips
1 large carrot, sliced into thin matchsticks
1 cup bean sprouts
1 medium onion
1 tbsp minced garlic
1 tbsp extra virgin olive oil
1 cup (dry) short grain brown rice
1/4 cup low sodium soy sauce
1 tsp sriracha sauce or red curry paste
1 tsp chili or sesame oil
1 tsp honey
optional: crushed almonds

Step by Step Instructions:
1. Cook brown rice according to package directions

2. Saute garlic and onion in olive oil until soft, 3-5 minutes

3. Add chicken cook until lightly browned, 4-5 minutes

4. Add carrots and cook for an additional 2-3 minutes

5. Chop bok choy. Slice off bottom root and separate leaves. Discard outer wilted leaves and slice leaves into thin strips, utilizing both the green leaf and the stalk. Slices should be 1/2 - 1" thick

6. Add bok choy and cook until it begins to wilt, 5-7 minutes

7. In a small mixing bowl, whisk soy sauce, honey, sriracha and chili oil

8. Add bean sprouts, cooked rice and sauce and mix thoroughly

9. Cook on med-low an additional 5 minutes

10. Serve with crushed almonds

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3 Comments:

At March 8, 2011 at 12:24 AM , Blogger Sarah said...

My husband can't get enough bok choy-this is a great recipe! Except we might need to use 3-4 heads of bok choy...seriously, the man cannot get enough of the stuff. Thanks for sharing!

 
At March 8, 2011 at 6:29 AM , Blogger Macaroon said...

Great recipe. We made a vegan version of this last night.

 
At March 17, 2011 at 10:34 AM , Anonymous CCL (weekendssosweeet.com) said...

Found this recipe (and blog) on fit sugar and it looks awesome. Great blog!

 

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