It’s that time of year when we are all wanting to do something healthy for our bodies, and wanting to feel better about ourselves. This feeling leads a lot of people towards drastic and unhealthy measures (“I swear I’ll never touch another ‘carb’!” or “I’m doing the Master Cleanse for ten weeks!”) … but don’t worry, you won’t find any of that around The Lyons’ Share. Whether or not you adopted one of my suggested New Year’s Resolutions to add more veggies into your diet, I’m pretty sure that everyone can afford an uber-healthy, clean, delicious, and easy-to-prepare vegetable-based dish once January rolls around. And today, I have your answer!
When I was thinking about today’s recipe, I wanted to feature in-season produce, and bok choy stood out as one of my favorites. I also found out that bok choy is loaded with vitamins A and C, both helpful this time of year when colds and illnesses abound. In fact, one cup of bok choy has more than 100% of your RDA for Vitamin A, and about 2/3 of your RDA for Vitamin C!
As soon as Kevin tasted this, he said “this tastes JUST like Arigato!” (which I’m going to take as a compliment since he always talks about some of his favorite birthday dinners being there). Aside from the fact that I’ve never been to this restaurant, I can vouch for the fact that this dish is incredibly flavor-filled, and certainly doesn’t “taste healthy.” The gingery, garlicky, sweet-and-savory sauce really takes it over the top, so whatever you do, don’t skip the sauce!
Back-on-Track Bok Choy Delight
- 1/2 cup cooked brown rice
- 1/4 package extra-firm organic tofu (I bet this would be delicious with baked or grilled chicken instead of tofu, if you prefer!)
- sprinkle of salt, pepper, and cayenne (optional)
- 1 tsp olive oil
- 3 cups chopped bok choy
- 1/2 clove garlic, minced
- 1/2 tsp ginger paste (could substitute 1/4 tsp ground ginger)
- 1 tsp hoisin sauce
- 1 Tbsp low-sodium soy sauce
- 1 tsp sesame seeds
- Cook your brown rice according to package instructions. I boiled 1/2 cup brown rice with 1 1/4 cups water, then simmered for 45 minutes. This made far more brown rice than I needed, but I like to have extra grains on hand for quick meal additions.
- Preheat oven to 400 degrees.
- Drain tofu on paper towels, and slice into small slabs (about 1/4 – 1/2 inch thick).
- Lay tofu on a baking sheet, covered in foil and sprayed with cooking spray or olive oil. Add a sprinkle of salt, pepper and cayenne (optional, but nice if you like a little kick!). The broccoli and cauliflower are not part of the recipe, but you know I can’t ever get enough veggies!
- Be sure to rinse your bok choy – a lot of dirt is often harbored inside the stems. I used 4 huge stalks.
- Chop off the part that is mostly white stalk (and save the leaf part, which you see in the upper right, for later). Chop into bite-sized pieces.
- In a medium skillet, heat olive oil. Add chopped bok choy stalks and saute 7-9 minutes, or until beginning to soften.
- Add chopped bok choy leaves, and saute another 3-5 minutes, or until wilted and soft.
- Meanwhile, in a small saucepan sprayed with cooking spray or olive oil, heat garlic, ginger paste, hoisin, and soy sauce. Bring the sauce mixture to a slow boil, then turn to simmer and heat for several minutes. You want the sauce to reduce and thicken – this will really concentrate the flavors and make it more like a “drizzle” than a runny sauce. Don’t be afraid that there’s not a ton of sauce – it’s quite strong!
- Arrange rice, bok choy, tofu, and sauce on your plate, and sprinkle with sesame seeds – doesn’t it look fancy?
If made according to these instructions, the entire recipe will have 321 calories, 12g fat, 35g carbs, and 13g protein.
So tell me in the comments … are you focusing on extra veggies this January? What’s your favorite way to fit in veggies? Do you like bok choy?