Chinese · side

Garlic Bok Choy and Shiitake Stir-Fry

Name: Garlic Bok Choy and Shiitake Stir-Fry
Total time: 12 min
Cuisine: Chinese
Ingredients: 400 g (14 oz) baby bok choy, leaves separated, stems cut bite-size; 113 g (4 oz) shiitake mushrooms, sliced about 6 mm thick; 4 scallions, roughly chopped; 4 cloves garlic, thinly sliced; 2½ tbsp oil; 1½ tbsp oyster sauce; 2 tsp soy sauce; 1 tsp dark soy sauce; 2 tbsp water

Garlic Bok Choy and Shiitake Stir-Fry — from Souped Up Recipes's cooking video

Watch how it’s made · 3:21

Video by Souped Up Recipes on YouTube · Open on YouTube

12 minServes 3150 kcal a serve

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

400 g (14 oz) baby bok choy, leaves separated, stems cut bite-size
113 g (4 oz) shiitake mushrooms, sliced about 6 mm thick
4 scallions, roughly chopped
4 cloves garlic, thinly sliced
2½ tbsp oil
1½ tbsp oyster sauce
2 tsp soy sauce
1 tsp dark soy sauce
2 tbsp water

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

Energy150 kcal630 kJ

Protein4 g8% of a day

Fibre3 g11% of a day

Carbohydrate9.5 g6.6 g net · 3 g sugars3% of a day

Fat12 g0.9 g saturated15% of a day

Sodium650 mg28% of a day

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

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.