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Stir-Fried Chinese Greens

Makes 6 servings

Preparation Time: 10 min
Cooking Time: 10 min

This wonderful side dish for grilled fish or chicken is easy to prepare - and even easier if you wash and cut the vegetables the night before.

Ingredients

1 tbsp vegetable oil 15 mL
1  Spanish onion, sliced lengthwise into thick slices 1 
1  green bell pepper, julienned 1 
1  head bok choy, cut into chunks (about 4 cups/1 L), white stalks and green leaves separated 1 
1 cup broccoli florets 250 mL
1/2 cup water 125 mL
1 tbsp hoisin sauce or your favorite stir-fry sauce 15 mL
2 tsp reduced-sodium soy sauce 10 mL
1/2 tsp sesame oil 2 mL
1 tbsp sesame seeds 15 mL
Add Tofu and serve over brown rice.

Instructions

Step 1
Heat a wok or large skillet over medium heat. Add oil and swirl to coat. When oil is hot but not smoking, add onion and stir-fry for 3 minutes. Add green pepper and stir-fry for 2 minutes. Add white ends of the bok choy and the broccoli and stir-fry for 2 minutes. Stir in green bok choy leaves, water, hoisin sauce and soy sauce. Cover and cook for 3 minutes or until broccoli is tender-crisp.

Step 2
Transfer to a serving dish, drizzle with sesame oil and sprinkle with sesame seeds

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 73
6%
Fat / Lipides 3.9 g
Saturated / saturés 0.4 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 0
5%
Sodium / Sodium 125 mg
3%
Carbohydrates / Glucides 8.6 g
8%
Fiber / Fibres 2.1 g
Sugars / Sucres 4.0 g
Protein Protéines 2.4 g
25%
Vitamin A / Vitamine A
60%
Vitamin C / Vitamine C
6%
Calcium / Calcium
7%
Iron / Fer
Very high in: Vitamin A and vitamin C
High in: Folate
Diabetes Food Choice Values
1 Fat
Contributor
Eileen Campbell
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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