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Braised Bok Choy


Braised Bok Choy

Serves: 4

Category: Main Dishes - Vegan
Author: www.DrFuhrman.com
Tags: Diabetes Reversal

Average Rating: 
Rated by: 8 members

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Garlicky, crisp-tender bok choy is a delicious and easy addition to any meal. This mildly-flavored, cruciferous vegetable also gets high marks for nutrient density.

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Ingredients:

8 baby bok choy or 2 regular bok choy
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
2 cups coarsely chopped shiitake mushrooms
2 large cloves garlic, chopped
1 tablespoon unhulled sesame seeds, lightly toasted (see note)

Instructions:

Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).

Drizzle with liquid aminos. Cover and cook on high heat until bok choy is crisp-tender, about 6 minutes.

Remove bok choy, add mushrooms and garlic, to the liquid.

Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.

Note: Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.

Calories 50; Protein 4 g; Carbohydrates 8 g; Sugars 3 g; Total Fat 1.6 g; Saturated Fat 0.2 g; Cholesterol 0 mg; Sodium 73 mg; Fiber 2.7 g; Beta-Carotene 323 ug; Vitamin C 47 mg; Calcium 157 mg; Iron 1.1 mg; Folate 143 ug; Magnesium 34 mg; Potassium 533 mg; Zinc 0.8 mg; Selenium 5.3 ug

Comments (6):

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hbielich

01/25/2014 03:37 PM

Rated this recipe:

Not bad. I made it with the shiitake mushrooms, garlic and toasted sesame seeds. The liquid reduces down to a kind-of watery sauce but tasty. I would highly recommend having this with the Cauliflower, Spinach Mashed "Potatoes" or some other contrasting side dish.

Steve Hoff

08/08/2014 01:20 PM

Rated this recipe:

I liked this very much and I gave it 5 stars because it's a way to have a large amount of cruciferous vegetable that's tasty as a staple recipe.
A few tips to GBOMB up: Chickpeas go nice with this, (added to bok choy near the beginning), and also scallions for some added onion family. I would have added halved cherry tomatoes if I"d thought of it. I also added the juice of 1/2 a lemon to the simmering bok choy.

Now the secret to making it great: the recipe calls for separating the broth at the end and reducing it down to a glaze by simmering. I'm sure that works fine, but what I did was add kuzu Root Starch, which acts as a thickener for sauces, by mixing 2 teaspoon of it with a 1/4 cup of cool water, and then adding that to the remaining broth.
stirring over medium heat and in about a minute you've got a beautiful sauce. To make it even better you could sauté a couple of mushrooms and add that to the sauce also, ( in addition to what the recipe calls for or instead of the way it's written). VaLa, a delicious mushroom sauce.

One last one for salt avoiders; I used a salt substitute, (21 Salute from Trader Joes) which is probably tastier than Braggs anyway.

I strongly suspect that this basic recipe would work with a little adjustment for many other greens with excellent results.
I purchased the Eden Foods kuzu at Whole Foods (macrobiotic section) and this is a link for It:
http://www.edenfoods.com/store/product_info.php?products_id=109630

chanterelle replies:

04/21/2017 07:52 PM

Rated this recipe: (no rating)

Thank you, Steve, for your suggestions.  I plan to try it your way next.  Way to take a good recipe over the top!

Angella

08/10/2014 08:31 PM

Rated this recipe:

I thought this was a lovely, tasty dish. It was quick and easy to prepare. I am new to a nutritarian lifestyle, and Bok Choy was a new vegetable for me. I used the low sodium soy sauce as I didn't have the Braggs. I did add the mushrooms to the BokChoy about 3 minutes into the cooking process I thought the flavor profile was simple yet delicious.
Thanks for the post Steve , I will have to check out the salt substitute and kuzu starch. This is a whole new way for this southern girl to learn to cook.

Katnal

10/30/2014 09:36 AM

Rated this recipe:

I made this last night, also my first time trying bok choy. Loved this, was delicious with the mushrooms and garlic and toasted sesame seeds! Can't wait to make this again in a few days. :)

marij7

11/07/2015 04:15 PM

Rated this recipe: (no rating)

I've been making this for some time from another cookbook. The only difference is adding grated fresh ginger which is so good. I also cook the white parts of the bok choy a few min ahead of the green parts.

nandogg33

04/21/2017 05:03 PM

Rated this recipe: (no rating)

Very easy and sounds tasty with oil! I like coconut aminos