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Deuce Cities Henhouse

Bok Choy & Broccoli Stir Fry
Okay, you guys. Here’s another great CSA recipe, a terrific way to eat up all that broccoli that’s coming out of the gardens this time of year. We really like this one! We made it with brown rice and topped it off with some cilantro, cashews and sriracha. It would be great with chicken or tofu too.

Bok Choi & Broccoli Stir Fry
This stir fry is made with a whole head of bok choy. You can slice the stalk up just as you would celery and then chop and wilt the leafy bits. If you didn’t know, bok choy is really good fer ya, it’s full of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants. So there.

Also, I used a whole head of broccoli in this thang. I love broccoli, and even my anti-broccoli-suffering-husband ate it. The trick is cutting the broccoli into small florets and then chopping up the stems. It makes it not so broccoi-ish for those non-broccoli loving people. Broccoli is a pretty tyte veg, you guys. Not only can it help lower your colestrol but it also has cancer fighting powers. This is what my friend ‘the internet’ told me ’bout it: Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function. Better eat yer broccoli.

Bok Choy & Broccoli Stir Fry
Also, don’t forget the sri-rach – duh. Everything needs a little rooster sauce.

   
 

Bok Choy & Broccoli Stir Fry
Recipe from Driftless Organics

Ingredients:

▼ 3 scallions, whites chopped & greens separated & sliced
▼ 2-3 cloves fresh garlic, minced
▼ 1” piece fresh ginger, minced
▼ 1 medium head bok choy, stems sliced, greens separated & coarsely chopped
▼ 1 medium head broccoli, stems sliced, florets separated & cut into bite size pieces
▼ 1 tbsp olive oil
▼ 1 tbsp each tamari & rice wine (or rice vinegar or sake)
▼ 2 tsp sugar
▼ 1 tsp toasted sesame oil
▼ ½ tsp Chinese 5 spice seasoning (optional)
▼ 2 tbsp cilantro, chopped
▼ ¼ cup cashews

Heat oil in large skillet or wok over medium/high heat. Add scallions whites, garlic, & ginger & stir until fragrant (1 minute). Add bok choi & broccoli stems & stir until starting to brown (2-3minutes). Add broccoli florets, tamari, rice wine or vinegar, sugar, 5 spice, & toasted sesame oil. Stir another minute. Add bok choi & scallion greens & stir until wilted. Serve with rice or noodles & top with cashews & cilantro. Add tofu, chicken or beef if you wish.
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3 comments… add one
  • Allie July 29, 2014

    Yum! I’ve always wondered what to do with all those stalks left over from the bok choy. I shamefully admit I was only using the leafy parts. I actually started buying baby bok choy because I felt so wasteful with the stalks! Thanks for the recipe and tip.

  • Tanja July 30, 2014

    Mmmmh, looks delicious and just like the kind of no fuss yet healthy and tasty meal I’m aiming for. Thanks Alison for sharing!
    Another new favourite of mine and a real crowd pleaser is a delicious celery beef dish recipe I found through The Wednesday Chef’s blog – http://www.thewednesdaychef.com/the_wednesday_chef/2014/02/fuchsia-dunlops-sichuanese-chopped-celery-with-beef.html

    • Scoops August 18, 2014

      Thanks for the link Tanja, I will totally check that out!

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