EatSmarter exclusive recipe

Braised Baby Bok Choy

with Tofu and Shiitake Mushrooms
5
Average: 5 (1 vote)
(1 vote)
Braised Baby Bok Choy

Braised Baby Bok Choy - Perfect for vegans and omnivores: Mixed vegetables with fiery chile peppers

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
294
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pak Choi, the tender leafy cabbage, scores with its high folic acid content. This B vitamin is responsible for a sufficient supply of blood cells and for the renewal of body cells. Without any dairy products, this dish also provides a lot of calcium. The mineral ensures that your teeth and bones remain firm and healthy.

This makes\'s a little crispier: Put some roasted peanuts on top of the vegetables. In addition to unsaturated fatty acids, they also provide vitamin E - your cardiovascular system is grateful for both.

1 serving contains
(Percentage of daily recommendation)
Calorie294 kcal(14 %)
Protein19 g(19 %)
Fat19 g(16 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.4 mg(29 %)
Folate228 μg(76 %)
Pantothenic acid1.9 mg(32 %)
Biotin16.8 μg(37 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C42 mg(44 %)
Potassium715 mg(18 %)
Calcium229 mg(23 %)
Magnesium81 mg(27 %)
Iron4 mg(27 %)
Iodine7 μg(4 %)
Zinc1.1 mg(14 %)
Saturated fatty acids2.2 g
Uric acid138 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2
1
100 grams
200 grams
2 tablespoons
2 tablespoons
2 tablespoons
100 milliliters
1 teaspoon
How healthy are the main ingredients?
Baby bok choy
Preparation

Kitchen utensils

1 Small bowl, 1 Wok, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Slotted spoon, 1 Ladle, 1 Lid, 1 Fork

Preparation steps

1.
Braised Baby Bok Choy preparation step 1

Rinse bok choy and trim the root ends. Cut bok choy in half lengthwise. Rinse pepper and cut in half lengthwise. Remove the seeds and cut diagonally into thin strips.

2.
Braised Baby Bok Choy preparation step 2

Wipe shiitake mushrooms with a damp towel and remove stems. Cut tofu into cubes.

3.
Braised Baby Bok Choy preparation step 3

Heat oil in a wok. Add pepper and mushrooms and cook for 2-3 minutes.

4.
Braised Baby Bok Choy preparation step 4

Add soy sauce, rice wine and vegetable stock.

5.
Braised Baby Bok Choy preparation step 5

Add bok choy halves with the cut side down. Cover and simmer for 4-5 minutes over medium heat.

6.
Braised Baby Bok Choy preparation step 6

Remove bok choy from wok and place on a plate.

7.
Braised Baby Bok Choy preparation step 7

Combine cornstarch and 2 tablespoons cold water in a bowl. Whisk with a fork. Stir into vegetable stock mixture and bring to a boil. Add tofu and cook until heated through. Spoon tofu mixture over the bok choy and serve immediately.