by | Jan 3, 2014 | 25 comments

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!

Back on Track Bok Choy Delight from The Lyons Share

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

Serves 1

Ingredients import 1.2.14 011

  • 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

Instructions

  1. 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.
  2. Preheat oven to 400 degrees.
  3. Drain tofu on paper towels, and slice into small slabs (about 1/4 – 1/2 inch thick).
  4. 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!).  import 1.2.14 014The broccoli and cauliflower are not part of the recipe, but you know I can’t ever get enough veggies!
  5. Be sure to rinse your bok choy – a lot of dirt is often harbored inside the stems.  I used 4 huge stalks. import 1.2.14 015
  6. 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. import 1.2.14 016
  7. In a medium skillet, heat olive oil.  Add chopped bok choy stalks and saute 7-9 minutes, or until beginning to soften. import 1.2.14 017
  8. Add chopped bok choy leaves, and saute another 3-5 minutes, or until wilted and soft.
  9. 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! import 1.2.14 018
  10. Arrange rice, bok choy, tofu, and sauce on your plate, and sprinkle with sesame seeds – doesn’t it look fancy? import 1.2.14 029

If made according to these instructions, the entire recipe will have 321 calories, 12g fat, 35g carbs, and 13g protein.

Back on Track Bok Choy Delight- from The Lyons Share

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?

25 Comments

    • Megan Lyons

      Thanks, Clara! My mom texted me yesterday morning and said “did Clara @ Southern Thintellect know about your photo kit?” Ahh, the power of Instagram :). You should try bok choy – it’s really tough to screw up!

      Reply
  1. Amy @ Long Drive Journey

    I’m embarrassed to say that I never knew bok choy was a vegetable in itself. I always thought that was the name of the entire dish! I learn something new every time I visit this blog, haha! Looks delicious!
    Amy @ Long Drive Journey recently posted…5 Lessons from My Vegetable ChallengeMy Profile

    Reply
    • Megan Lyons

      Amy, you’re learning so much about veggies :). I love it, and your newfound appreciation for them! Try bok choy next!!

      Reply
  2. Sara @ LovingOnTheRun

    This looks delicious! I have to say I have never eaten bok choy before but there is a first time for everything 🙂 Love your creativity with recipes!
    Sara @ LovingOnTheRun recently posted…Five Ways to Be a Better WifeMy Profile

    Reply
    • Megan Lyons

      Sara, you should try bok choy! It tastes somewhere between celery and regular greens – like collard greens maybe. Fairly bland really, but the sauce makes it delicious!

      Reply
    • Megan Lyons

      I hope you pick up some bok choy next time you head out shopping, Jill!

      Reply
  3. Davida @ The Healthy Maven

    I made a very similar recipe the other day in my slow cooker but also with coconut milk! I love love love bok choy 🙂 Great recipe love!

    Reply
    • Megan Lyons

      Ooh yum! Amidst all of these people confessing that they’ve never tried bok choy, I will confess that I’ve never cooked with coconut milk! Gotta get on that!

      Reply
  4. Lisa @ Running out of Wine

    I have never cooked with bok choy (and I don’t think I have ever eaten it either!). This recipe looks really good. I am always looking for ways to add new veggies into recipes. Thanks for sharing!
    Lisa @ Running out of Wine recently posted…Plans and Goals for 2014My Profile

    Reply
    • Megan Lyons

      No problem, Lisa, hope you try and enjoy it!

      Reply
    • Megan Lyons

      That’s great, Kerry! I bet it’s a relief when you find a new food that’s “approved.” Hope you try it and like it!

      Reply
    • Megan Lyons

      Yay!! I hope you try it and like it, Danielle!

      Reply
  5. Arman @ thebigmansworld

    I used to despise bok choy because growing up, whenever I went to any gathering on my dad’s side (He’s Chinese Malaysian) the standard side dish was steamed bok choy. Now, I love it in stir fries and flavoured well- your recipe looks amazing!

    Random q, but does Kevin eat tofu often? There is so much media hype here at the moment about males who eat tofu and how its producing oestrogen etc- I love tofu and have recently been eating it 2-3 times a week- a block each time!
    Arman @ thebigmansworld recently posted…10 Things I Love About SpoonsMy Profile

    Reply
    • Megan Lyons

      Hey Arman! Great question – Kevin does not eat tofu often, but that’s because he doesn’t really enjoy it. He’ll taste the dishes I make with tofu, but the texture is not his favorite. I don’t really worry about the estrogen levels for him – I’ve read a lot of research on both sides about estrogen in tofu, and my (non-doctor) opinion is that if you are an otherwise-healthy, active male, who eats a generally balanced diet, you’d have to eat a WHOLE lot of tofu to cause any issues (far more than you’re eating now). There are always signs to look out for if you’re concerned about it – things like fatigue/ malaise, decreased sex drive (yes I said it), the dreaded “moobs” (yes, I said it again). Happy to look into it more if you’re curious!

      Reply
      • Arman @ thebigmansworld

        Thanks so much for letting me know! I’ll continue monitoring it as I often feel abit gluggy the day after eating tofu but it could be moreso mental (if that makes sense!). Ha, I’ll also monitor my ‘moobs’. Maybe they will help build a broad chest.
        Arman @ thebigmansworld recently posted…Spill it, Sundays #6- Childhood dreams VS RealityMy Profile

        Reply
        • Megan Lyons

          I don’t think that’s the type of broad chest you’re going for :).

          Reply
  6. Michael Anderson

    Love that – it is similar to a recipe we cook (and one that Lisa can have without substitutions 🙂 )

    I had a great salad today with veggies and nuts and some leftover fresh salsa … it was just amazing. I really loaded up on veggies in pre-holiday shopping, so now they are just everywhere for us to much on. Not my exact plan, but worked out how I wanted ! 🙂
    Michael Anderson recently posted…True Confessions: I Love Shoveling Snow, and Want an Old-School Lawn Mower!My Profile

    Reply
    • Megan Lyons

      YAY!!!! I finally succeeded in creating a recipe that Lisa could have! I love using salsa as a salad dressing – your salad sounds great!

      Reply
    • Megan Lyons

      Happy New Year to you, too, Laura!!! I share your love of veggies and baked tofu 🙂

      Reply

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Megan Lyons Headshot

Hi! I'm Megan Lyons,

the voice behind The Lyons’ Share. I love all things health, wellness, and fitness-related, and I hope to share some of my passion with you. Thanks for stopping by!
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