Bok Choy Fried Rice

 
 

Did you know bok choy is a powerhouse of nutrients? It is ranked second in terms of nutrient density when compared with 42 of the highest nutrient rich plant foods. Consuming such a powerhouse leafy vegetable from time to time can help you greatly reduce the risk of chronic illness. In just 100g of bok choy you get 30% daily requirement of Vitamin A, 54% of Vitamin C, 44% of Vitamin K and 10-17% of Vitamin B6 and Calcium. Best of all, 100g of bok choy only contains 13 kcal, unbelievable is it not. Find out more about the nutritive value of bok choy in our Nutrition Guide. Can you guess the top ranked nutrient rich leafy vegetable? Put your answer below in the comments.

Serves: 4

INGREDIENTS

  • 1 big bunch of bok choy

  • 1 small onion

  • 1 medium sized bell pepper

  • 10-12 florets of broccoli

  • 2 small carrots

  • 10-12 tinned water chestnuts

  • 1 finely chopped green chili

  • 1 tbsp crushed ginger

  • 1 tbsp crushed garlic (optional)

  • 250g long grain rice (parboiled variety)

  • 3 tbsp soya sauce

  • 2 tbsp chili sauce

  • 1/4 tsp crushed black pepper

  • 2 tbsp fresh lemon juice

  • 2 tbsp olive oil (yellow)

  • Salt to taste

  • 1 bowl of crushed peanuts (roasted & unsalted)

Method

  1. Boil rice, drain and rinse under water and keep aside.

  2. Chop onion, bell pepper and carrots into small pieces. Slice water chestnuts and chop bok choy along with leaves.

  3. Heat oil in a wok and add crushed ginger, garlic, chili and onions. Sauté till the onions are translucent. Add water chestnuts and fry for one minute. Now, add all the other vegetables including bok choy. Add salt and cook it covered on medium heat till all the vegetables are soft yet crunchy. This might take 5-7 minutes.

  4. Add soy sauce, sweet and sour sauce, chili sauce, crushed black pepper and stir well. Add the cooked rice and lemon juice and mix well.

  5. Add the crushed peanuts and mix well. Serve hot with some crushed peanuts on top to decorate.

HELPFUL TIPS

  • Adjust the amount of sauces, salt and chili according to your taste.

  • Long grain rice works well in this recipe as its grains separate on cooking.

  • You can add other veggies of your choice such as baby corn, kale or mushrooms.

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