Sesame-Shiitake Bok Choy

Sesame-Shiitake Bok Choy

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
6 20 min 20 min

Directions

Ingredients

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

Cooking Instruction

Step 1

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.


Nutrition

  • Serving: Per serving
  • Calories: 132
  • Carbohydrates: 10g
  • Fat: 9g
  • Protein: 7g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 4g
  • Cholesterol: 0mg
  • Potassium: 1046mg
  • Sodium: 602mg
  • Exchanges: 2 vegetable, 2 fat
  • Carbohydrate Servings: 1/2