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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"There ain't no such thing as wrong food." -Sean Stewart, Perfect Circle

The refrigerator light goes on...

Bok choy is one of the great overlooked veggies. It is sweet with just a bit of bitterness, generally inexpensive and cooks in a flash. It's perfect for almost any Asian dish like a stir fry or fried rice or as a side dish like the quick sautéed version with mustard sauce. The 1/8 teaspoon of cayenne pepper might be too spicy for a lot of people. If you don't like spicy food, cut back to half that or leave it out.

 
 

Spicy Mustard Bok Choy



Servings: 4 | Serving size: 4 ounces bok choy with sauce

Cooking time: <30 minutes

This recipe can easily be multiplied and makes very good leftovers, hot or cold.

4 baby bok choy (about 4 ounces each)
2 tsp. Chinese mustard
2 tsp. reduced sodium soy or tamari sauce
1/8 tsp. cayenne pepper
1 tsp. sesame oil

A quick and easy recipe for Spicy Mustard Bok Choy from chef and physician Tim Harlan

Slice the bok choy crosswise into about 1 inch chunks, keeping the white and green parts separate.

Place the mustard, soy sauce and cayenne pepper in a bowl and whisk until smooth.

Heat a large skillet or wok over high heat and add the sesame oil.

Add the white part of the bok choy to the hot pan and toss. Cover and let cook for about one minute.

Uncover and toss. Cook for another minute.

Add the green part of the bok choy and the mustard sauce.

Toss well and cook for 90 seconds.

Serve.

Nutrition Facts

Serving size = 4 ounces bok choy with sauce

Servings = 4

.

Amount Per Serving

Calories 22 Calories from Fat 9
  % Daily Value
Total Fat 1g
    Saturated Fat <1g 1%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 182mg 8%
Total Carbohydrates 2g 1%
    Dietary Fiber 1g 3%
    Sugars 1g
Protein 1g
Vitamin A 22% Vitamin C 42%
Calcium 8% Iron 4%
Vitamin K 32mcg Potassium 190mg
Magnesium 17mg