Stir-Fried Baby Bok Choy with Shiitake Mushrooms
I love Asian fare, but I can also see why people stay away from it in their own kitchens. It can be a bit daunting, especially all of those veggies with exotic names that most of us didn’t grow up with and don’t have the faintest idea how to prepare. That’s a shame, because most of them have a load of body-supporting phytochemicals. Here I’ve combined two powerhouses, bok choy and shiitake mushrooms. I prefer baby bok choy, as bok choy gets more bitter as it matures.
Recipe information
Yield
serves 6
Ingredients
Preparation
Step 1
Trim the bases off the bok choy and discard. Trim the leaves from the stems and cut both crosswise into bite-size pieces, keeping the stems and leaves separate.
Step 2
Heat the light sesame oil in a sauté pan over medium heat, then add the scallions, ginger, garlic, shiitake mushrooms, and a pinch of salt and sauté for 30 seconds. Add the water, tamari, and the bok choy stems and sauté for 2 minutes. Add the bok choy leaves, lime juice, toasted sesame oil, and a pinch of salt and sauté until the bok choy is just wilted, about 2 minutes. Taste and add another squeeze of lime if you like. Sprinkle with the toasted sesame seeds and serve immediately.
rebecca’s notes
Step 3
To toast seeds or nuts, preheat the oven or toaster oven to 350°F and line a baking sheet with parchment paper.
Step 4
Spread the seeds or nuts in an even layer on the prepared pan and toast until aromatic and slightly browned, 5 to 7 minutes. Check frequently, as they can burn easily.
storage
Step 5
Store in a covered container in the refrigerator for 3 days.
nutrition information
Step 6
(per serving)
Step 7
Calories: 150
Step 8
Total Fat: 7.8g (1g saturated, 2.6g monounsaturated)
Step 9
Carbohydrates: 16g
Step 10
Protein: 10g
Step 11
Fiber: 6g
Step 12
Sodium: 585mg
WHO KNEW? ’Shroom Sagacity
Step 13
Mushrooms, long a staple of healthy eating in Asian diets, are a bit of a yin-yang affair. They can have powerful anticancer effects, but they must be properly prepared. Integrative oncologist Donald Abrams notes that “people are often not aware that white button mushrooms, their brown cousins, the cremini, and their giant cousins, the portobello, really need to be cooked. Putting sliced white button mushrooms in a salad is really something we should avoid, because they may in fact contain hydrazine, a cancer-causing compound that’s neutralized when it’s cooked.” Abrams adds that he loves shiitake and maitake mushrooms for his patients, as both are good immune enhancers.
