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
- Mince the garlic and set aside.
- Whisk together the broth, soy swauce, red pepper flakes, and cornstarch in a small bowl. Stir in the garlic and set aside.
- 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.
- 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.
- 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