Roasted Ginger-Lime Bok Choy

This recipe uses a high-heat oven roast and a bright citrus-ginger glaze. It is naturally low in sodium and fits perfectly into the DASH diet by utilizing whole foods and low-sodium flavor boosters. It's also cooked at 400 degrees, perfect for cooking along with baked russet or sweet potatoes!

• Prep time: 5 minutes
• Cook time: 12–15 minutes
• Servings: 2-3

Ingredients

• 1 large head regular bok choy. (If you have baby bok choy, use 2-3 heads, and just halve them; don't chop them as detailed below.)
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon ground ginger.  (If you have fresh ginger, use 1 tablespoon, finely grated)
• 1 tablespoon fresh lime juice
• 1 teaspoon toasted sesame oil
• 1 tablespoon low-sodium vegetable broth or water
• 1 tablespoon toasted sesame seeds
• Black pepper or a pinch of crushed red pepper flakes

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prep the bok choy: 
1. Cut off the thick bottom base of the head to separate the stalks. 
2. Wash the bok choy thoroughly, and dry it completely.
3. Cut the white stalks into bite-sized pieces (about 1 to 2 inches wide). Leave the tender green leaves whole or roughly chopped.  Keep them separate.
3. Whisk the glaze in a large bowl by combining the olive oil, ground ginger, lime juice, toasted sesame oil, and low-sodium vegetable broth.
4. Coat the greens: Toss the bok choy pieces in the bowl with the ginger-lime mixture until evenly coated. Spread the stalks out in a single layer (wait on the leafy greens for now, as greens crisp up faster).
5. Roast the stalks for 6 - 7 minutes
6. Add the greens and toss the stalks, return the baking sheet to the oven and continue cooking for another 6-7 minutes, until the white stalks are tender-crisp and the edges of the green leaves turn lightly browned and crispy.
7. Finish with toasted sesame seeds and a dash of black pepper or red pepper flakes before serving.

Veggie Fried Rice

 

Garden veggies never had it so good.

BY SUSIE MIDDLETON, Martha's Vineyard Magazine

Use this fried rice recipe as a template and make it with your choice of seasonal veggies. It’s especially good for using up small bits of leftover veggies in your fridge or as a destination for summer garden veggies.  I developed this recipe (based on my Gingery Fried Rice with Broccoli or Asparagus recipe) to help you reduce food waste in your kitchen, so don’t be shy about using thinly sliced broccoli, cauliflower, or Swiss Chard stems in this (in addition to florets and leaves). Radish tops or beet greens, thinly sliced, can go in, too. I always include a bit of either onion, bell pepper, or mushroom if I can, as those aromatic veggies give off moisture as they cook and help soften the other veggies. Green beans, asparagus, bok choy, okra – they’re all good! The photo at top shows a summer version with green beans, peppers, Fairy Tale eggplants and okra. The photo below shows a spring version with asparagus and chard stems.

Recently my stir-fry pan died and I've been temporarily using my large nonstick skillet instead. Since the skillet has more surface area, I'm finding I need a little bit more oil than I do with the stir-fry pan. Use your judgment and add what you think is best, but be judicious. 

I like to keep this rice vegetarian, but when I’m cooking for my carnivore, I add some diced ham into the pan with my vegetables when I begin the stir-fry.

If you’re in a rush or don’t have the ingredients for the little sauce, you can skip it and just add soy sauce (and maybe a squeeze of lemon or lime) to taste at the end.

Ingredients

For the sauce

• 1 tablespoon plus 1 teaspoon low-sodium soy sauce
• 2 teaspoons sherry or mirin
• 2 teaspoons Chinese oyster sauce
• 1 teaspoon brown sugar
• 1/4 teaspoon Asian chili-garlic sauce

For the rice

• 1 to 2 tablespoons vegetable oil (grapeseed is perfect for high-heat cooking)
• 2 generous cups thinly sliced or small diced vegetables (your choice, include a bit of onion or bell pepper)
• Kosher salt
• 2 to 3 teaspoons minced fresh garlic 
• 2 to 3 teaspoons minced fresh ginger (optional)
• 1/3 cup thinly sliced scallions or chives
• 2  to 2 ½ cups cold cooked short grain brown rice 
• 1 to 2 tablespoons chopped fresh parsley, mint, cilantro, or a combination
• 1 to 2 tablespoons toasted sesame seeds, toasted sliced almonds, chopped peanuts or any nuts  
• 1 egg, cooked into a flat omelet and cut into strips (optional)
• Lime or lemon wedges 

Instructions

For the sauce

1. In a small bowl, mix together the soy sauce, sherry or mirin, oyster sauce, 2 teaspoons water, brown sugar, and chili-garlic sauce.

For the rice

1. In a large (12-inch) nonstick stir-fry pan (or large nonstick skillet), heat the 1 tablespoon of oil over medium-high heat.

2. When the oil is hot, add the vegetables and 1/2 teaspoon salt, turn the heat to high, and cook, stirring, until the veggies are crisp-tender and all the pieces are lightly browned, about 4 to 6 minutes. Add a teaspoon or two more of oil if necessary.

3. Add the garlic, the ginger (if using), and half the scallions or chives. Stir-fry for 30 seconds to 1 minute.

4. Add the rice and cook, stirring and breaking the rice up with a spoon, until the rice is heated through, broken apart, and slightly “toasted” (you will hear it crackle), 1 to 2 minutes.

5. Carefully pour in half of the sauce, and stir until well incorporated. Immediately remove the pan from the heat. Taste and add a bit more sauce; you may not need it all.

6. Stir in the herbs and transfer the rice to a serving bowl or plates. Garnish with the remaining scallions, nuts, and egg strips (if using). Serve with lemon or lime wedges.

Teriyaki Pork & Bok Choy Ramen

Ingredients:

• teriyaki pork tenderloin
• bok choy
• hard-boiled egg
• cashews
• roughly chopped onion

Directions:

• Roast the port loin according to package directions.
• Hard boil one egg per serving
• Cook the ramen according to package directions, adding the onion and cashews from the start.  
• Add the bok choy towards the end.
• Mix in the pork and hard boiled egg, and serve.

Sweet Potato and Bok Choy with Miso Dressing

 

Ingredients:

• 1 ½ pounds assorted sweet potatoes, peeled and cut into 1-inch chunks
• 6 heads baby bok choy, halved lengthwise
• ¼ cup minced fresh ginger
• 2 tablespoons red or brown miso paste
• 2 tablespoons lime juice
• 2 tablespoons cider vinegar
• 2 teaspoons maple syrup
• 2 cloves garlic, minced
• 6 tablespoons canola oil
• Cooked red or white quinoa
• Sesame seeds, optional

Directions:

Step 1:  Place a steamer basket in a large skillet or pot. Add water to just below the basket. Bring to boiling; reduce heat. Add sweet potatoes to basket; cover. Steam 10 minutes. Add bok choy; cover. Steam 5 minutes more or until tender.

Step 2:  Meanwhile, for Miso Dressing, in a small bowl whisk together the ginger, miso, lime juice, cider vinegar, maple syrup, and garlic. Gradually whisk in canola oil until combined.

Step 3:  Serve veggies over quinoa; drizzle with Miso Dressing. Garnish with sesame seeds, if desired.