This easy side dish goes well with poultry or fish, especially if they have an Asian flair. Serve with a side dish of brown rice and you’re good to go.

Baby bok choy is an amazing, nutrient-dense Asian green that looks really beautiful on a plate. It resembles a miniature version of regular bok choy, but cooks up faster.

Makes 3 cups (750 ml) II One serving = 1/2 cup (125 ml)

  • 2 large cloves garlic
  • 1/4 cup lower-sodium vegetable or chicken broth
  • 1 tbsp lower-sodium soy sauce
  • 1/4 tsp red pepper flakes
  • 1 tsp cornstarch
  • 1 lb (450 g) baby bok choy
  • 1 tbsp canola oil
  1. Mince the garlic and set aside.
  2. Whisk together the broth, soy swauce, red pepper flakes, and cornstarch in a small bowl. Stir in the garlic and set aside.
  3. Wash the bok chou under cold running water and drain well. Cut off about 1/2-inch (1 cm) from the base of each stalk.
  4. Heat a large non-stick skillet over medium heat. Add the oil, then the bok choy. Stir-fry until the green part of the boy choy starts to wilt, 1 to 2 minutes.
  5. Stir the broth mixture again and pour it over the bok choy. Cook, stirring, until the sauce comes to a boil and is clear and shiny.

Per serving: 38 calories, 2.6 g total fat, 0 g saturated fat, 0 g trans fat, 159 mg sodium, 2.8 g carbohydrate, 1 g fibre, 1.1 g sugars, 2 g protein

Diabetes food choice values per serving: 1/2 meat and alternatives, 1 extra

– from the book, “Healthy Starts Here” by Mairlyn Smith, PHEc

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