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.
Brown the shallot and leek slices.
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.
Mince the ginger.
I like the red Swiss chard, but green/white will work perfectly fine.
Cut the stalks off the leaves.
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.
Cut the leaves from the stalks of the bok choy.
Stems together and leaves and peppers together.
Heat the oil ginger and sesame seeds.
Add the tofu.
Brown the tofu.
Add the stems and garlic.
Add the onions and mushrooms.
Saute until stems are tender.
Add leaves and red peppers.
Saute until leaves are wilted.
Serve stir fry with the wheat berries or brown rice.
dirk said on February 16, 2011
Looks yummy, but seems like a lot of work. Why can’t we get drive-thrus with this stuff? You know, put this on the menu next to a Bellbeefer. Just an idea…
Joyce Bunderson said on February 16, 2011
Dirk,
You’re right the Bok Choy and Swiss Chard Stir-Fry was more work that an average stir-fry. You can get frozen stir-fry vegetables from Costco and other markets that makes it so easy. Just use some of the herbs and make it with your own extra virgin olive oil and it will be delicious. I’m with you, I wish you could get this at some chain restaurant, but it seems that most are catering to the burger taste group. I think your menu idea is a great one.
Good Health Can Be Yummy, my dear fellow lover of healthy food, Good luck with the great menu ideas!
Joyce
Eric Hirschfeld said on October 10, 2011
LOT’S of GOOD VEGGIE RECIPIES ON THE WEB!,
But your pictures are fantastic and really give a feel for preparing the food!
(I am a visual person).
Joyce Bunderson said on October 10, 2011
Dear Eric,
It makes my day to learn that you enjoy my pictures. I really want to learn about photography (My father was a profession photographer when I was a young girl.) Maybe, if I ever slow down, I will learn the real way to do pictures; but meanwhile, it makes me feel so good, that you like them.
Regarding the veggies, I hope they are working their way back onto the American plate, where they belong. They taste so wonderful. I haven’t had time to do many new recipes lately, but look up tomorrow – I’m publishing a new recipe for lentils.
Thanks for your kind words – remember Good Health Can Be Yummy,
Joyce
Flora Gal said on July 11, 2012
I also like the photos. Helps a visual person to determine the size veggies should be after chopping. I may be back to this site at some point, but this was a random google search for Bok Choy and Chard. I’m trying to heal from an arthritis like disease, and taking the time to prepare my own meals gives me a strange comfort; that is when I can muster the energy to do it.
Joyce Bunderson said on July 30, 2012
Dear Flora,
Thank you for the kind comment – I’m glad that you enjoy the pictures and recipes.
I apologize for the tardy response – we’ve been traveling in Eastern Europe for the past three weeks.
Sending my very best – I hope your health improves soon,
Joyce