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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 430.4
  • Total Fat: 11.6 g
  • Cholesterol: 2.5 mg
  • Sodium: 800.2 mg
  • Total Carbs: 59.7 g
  • Dietary Fiber: 11.1 g
  • Protein: 27.6 g

View full nutritional breakdown of Bok Choi with Garlic Veggie-Chicken Strips calories by ingredient
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Bok Choi with Garlic Veggie-Chicken Strips

Submitted by: FRENCHYLOEB

Introduction

Our share this week at the local farmers' market included Bok Choi, a favorite green for our winter meals. Our share this week at the local farmers' market included Bok Choi, a favorite green for our winter meals.
Number of Servings: 2

Ingredients

    Bok Choi - Chinese Cabbage, 4 cups
    Onions, raw, 1 cup, chopped
    bean sprouts (mung beans), 2 cup
    Broccoli, fresh, 1 cup, chopped
    Carrots, raw, 1 cup, chopped
    Morningstar Farms Meal Starters Chik'n Strips 100g, or 3.5oz
    Garlic, 2 clove
    Sesame Oil, 1 tbsp
    Red Chili Sauce, 1/2 teaspoon
    Cilantro, raw, 2 tbsp
    brown rice (1 cup cooked),
    Kikkoman Lite Soy Sauce, 1 tbsp
    1/2 Chow Mein Noodles

Directions

Prepare 1/2 cup of Brown Rice with 3/4 cup water in a small boiling pan with lid, bring to boil, then reduce to simmer for 45 minutes.

When rice has been started, begin to prepare vegetables.

Cut the Bok Choi into bite size chunk pieces, wash well, and drain well.

Cut the onion into bite size chunks, and separate the layers.

Cut the carrots into diagonal coin shapes about 1/4 inch thick.

Cut off the stems from the Shitake Mushrooms, and slice them into long strips about 1/4 inch wide.


Cut the broccoli into 1 inch pieces and strips. Cut the flowers into 4 strips or more.

Rinse the bean sprouts under cold water in a colander or mesh, wash well and drain.

Mince Garlic with knife, or put thru a garlic-press.

When the rice is about 10 minutes from being finished, or cooking about 35 minutes, you can begin to cook the ingredients.

In a non-stick large frying pan, over medium heat, add the sesame oil, the chili sauce and the garlic, stir well, cover for 1 minute or until garlic begins to cook. Add the carrots broccoli and onion, stir well. Add the Soy Sauce and stir again to coat well. Cover with the lid, and heat for 5 minutes, lowering heat after 2 or 3 minutes if pan gets too hot.

Add the mushrooms and the Morningstar Chicken Strips, stir well. Then add the Bok Choi atop all of the vegetables, and gently fold in if possible. Cover, and cook for a minute, fold in the Bok Choi again into the vegetables, and continue in this manner unti the Bok Choi has all wilted and the whites are crispy-soft.

If rice is finished first (45 minutes), turn off heat and fluff rice with fork, then cover again and set aside until Bok Choi is ready.

Serve 1/2 cup brown rice with half of the Bok Choi recipe.

Top with 1/4 cup of Chow Mein Noodles per serving.






Number of Servings: 2

Recipe submitted by SparkPeople user FRENCHYLOEB.






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