Bok Choy and Swiss Chard Stir-Fry

July 20, 2010 in Main Dish, Vegetables by Joyce Bunderson

About six years ago I made a major change in the way that I managed my weight. The change has proved to be the easiest weight management technique I’ve ever employed. What I did was to begin eating more.

I’ll share what I do: when I’m in charge of the food, I really focus on eating more vegetables and making them yummy.

Ingredients:

2 tablespoons extra virgin olive oil
3 tablespoons minced fresh ginger
1 ½ tablespoons sesame seeds
14 to 16 ounces extra firm tofu, drained and cut into ½ inch cubes and fried in sesame oil (If desired, chicken can be substituted; or use neither tofu, nor chicken.)
1 bunch Swiss chard, stems sliced into ½ inch pieces – leaves removed
1 bunch bok choy, stems sliced into ½ inch pieces – leaves removed
1 large yellow onion, thinly sliced
2 cups sliced mushrooms
2 teaspoons minced garlic
Leaves of Swiss chard and bok choy – cut into 1-inch pieces
2 cups chopped red peppers
3 tablespoon low-sodium soy sauce
1 leek, thinly sliced and browned (optional)
½ shallot, thinly sliced and browned (optional)
Brown rice or wheat berries (optional)
1 tablespoon extra virgin olive oil (optional

Directions:

Note: If you do not have refrigerated or frozen brown rice or wheat berries, cook the rice or berries first. They take about an hour or an hour and a quarter to steam. You can use the fast cooking brown rice or white rice if you prefer.

Brown the leek and shallot slices in 1 tablespoon of oil. Put the cooked rice or wheat berries in the skillet to heat – stir periodically.

Prepare all the vegetables. Cut the bok choy and Swiss chard leaves off the stems. Cut the wide end of the bok choy stems in half; slice all the stems in ½ inch slices.

Heat 3 tablespoons oil in a large wok, with ginger and sesame seeds – sauté 30 seconds to infuse flavor. Add tofu and sauté for 2 - 3 minutes. Add the Swiss chard and bok choy stems, onion, mushrooms and garlic. Sauté until the stems are soft. Add the leaves and red peppers, sauté for 2 or 3 minutes; add the soy sauce. Serve over, or with, brown rice or wheat berries.

Gather the ingredients.

Gather the ingredients.

Brown the shallot and leek slices.

Brown the shallot and leek slices.

Browned and ready to be mixed with the wheat berries or brown rice.

Browned and ready to be mixed with the wheat berries or brown rice.

Add the shallots and leeks to the wheat berries or brown rice.

Add the shallots and leeks to the wheat berries or brown rice.

Mince the ginger.

Mince the ginger.

I like the red Swiss chard, but green/white will work perfectly fine.

I like the red Swiss chard, but green/white will work perfectly fine.

Cut the stalks off the leaves.

Cut the stalks off the leaves.

Slice the leaves in half, stack and cut into 1 inch pieces; stems 1/2 inch pieces.

Slice the leaves in half, stack and cut into 1 inch pieces; stems 1/2 inch pieces.

Leaves on one plate and stalk pieces on another.

Leaves on one plate and stalk pieces on another.

Cut the leaves from the stalks of the bok choy.

Cut the leaves from the stalks of the bok choy.

Stems together and leaves and peppers together.

Stems together and leaves and peppers together.

Heat the oil ginger and sesame seeds.

Heat the oil ginger and sesame seeds.

Add the tofu.

Add the tofu.

Brown the tofu.

Brown the tofu.

Add the stems and garlic.

Add the stems and garlic.

Add the onions and mushrooms.

Add the onions and mushrooms.

Saute until stems are tender.

Saute until stems are tender.

Add leaves and red peppers.

Add leaves and red peppers.

Saute until leaves are wilted.

Saute until leaves are wilted.

Serve stir fry with the wheat berries or brown rice.

Serve stir fry with the wheat berries or brown rice.