Chinese · side
Garlic Bok Choy and Shiitake Stir-Fry
Video by Souped Up Recipes on YouTube · Open on YouTube
- Keto (6.6 g net carbs a serve)
- Pescatarian
- Gluten-free with a swap: Use tamari and a gluten-free oyster sauce
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs, Soy. Check labels on stock, sauces and spice mixes.
Mostly bok choy and shiitake: one serve is rich in vitamins C, K and A, folate and vitamin B6 for about 150 kcal.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Tear the outer leaves off the bok choy (the hearts keep well in the fridge for another meal), wash and drain thoroughly. Cut the stems into bite-size pieces and keep them apart from the leaves. Slice the shiitake. 0:19
- Put the oil, scallions and garlic slices into the wok and stir over low heat for about 3 minutes, until the aromatics are lightly golden. 1:26
- Stir in the oyster sauce, soy sauce and dark soy sauce to make a quick scallion sauce. 1:39
- Add the bok choy stems and mushroom slices and splash the water in around the side of the wok so the caramelised aromatics do not burn. Keep stirring over medium-low heat for 2–3 minutes, until soft. 2:04
- Add the leaves and stir just until they wilt, then serve as a side dish. 2:25
Tip. For a vegan version use vegetarian (mushroom) oyster sauce. Oyster mushrooms or chanterelles work instead of shiitake, and the scallion sauce suits almost any green. Use 1 tbsp oil for a lighter dish.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 18%
- Protein 11%
- Fat 71%
Fits keto: 6.6 g net carbs a serve, with 71% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High92%
110 µg a serve, mostly from baby bok choy (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High72%
65 mg a serve, mostly from baby bok choy (92%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High70%
1.1 g a serve, mostly from oil (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A High37%
334 µg a serve, mostly from baby bok choy (97%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High27%
108 µg a serve, mostly from baby bok choy (82%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High26%
0.4 mg a serve, mostly from baby bok choy (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source15%
2.2 mg a serve, mostly from oil (89%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source13%
167 mg a serve, mostly from baby bok choy (84%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium Source12%
550 mg a serve, mostly from baby bok choy (61%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
42 mg a serve, mostly from baby bok choy (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 5
Iron9%
1.7 mg a serve, mostly from baby bok choy (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc7%
0.8 mg a serve, mostly from shiitake mushrooms (47%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium7%
3.9 µg a serve, mostly from shiitake mushrooms (55%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B122%
0 µg a serve, mostly from oyster sauce (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin D1%
0.2 µg a serve, mostly from shiitake mushrooms (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Souped Up Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.