Sesame-Shiitake Bok Choy

From EatingWell: August/September 2006 — Subscribe to EatingWell Magazine Today!

Bok choy's mellow flavor goes beautifully with earthy shiitake mushrooms in this quick stir-fry. Be sure to use toasted rather than plain sesame oil—it has a superior nutty flavor. For a little heat, add a pinch of crushed red pepper.

READER'S COMMENT:

"This is a simple to make, delicious way to eat your veggies. It has a great Asian flair and goes well with just about everything (especially a nicely grilled NY Strip!). Try it and I'm sure you'll like it! "

4 servings, about 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

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Ingredients

1 tablespoon canola oil
3 cloves garlic, chopped
1 2-pound head bok choy, trimmed and thinly sliced
4 cups sliced shiitake mushroom caps, (9 ounces with stems)
2 tablespoons oyster-flavored or oyster sauce, (see Note)
1 tablespoon toasted sesame oil
1/4 teaspoon salt
1 tablespoon toasted sesame seeds, (see Tip)

Preparation

Heat oil in a Dutch oven over medium-high heat. Add garlic and cook, stirring constantly, until fragrant but not browned, 30 seconds. Add bok choy and mushrooms; cook, stirring, until wilted, about 2 minutes. Continue cooking, stirring often, until just tender, 3 to 5 minutes more. Stir in oyster sauce, sesame oil and salt. Garnish with sesame seeds.

Tips & Notes

Note: Oyster sauce is a richly flavored condiment made from oysters and brine. Vegetarian oyster sauces substitute mushrooms for the oysters. Both can be found in large supermarkets or at Asian specialty markets.
Tip: To toast sesame seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 132 calories; 9 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrates; 7 g protein; 3 g fiber; 602 mg sodium; 1046 mg potassium.

Nutrition Bonus: Vitamin A (170% daily value), Vitamin C (90% dv), Potassium (30% dv), Folate (24% dv), Calcium (20% dv)

1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 2 fat