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Stir-Fried Bok Choy with Shrimp
For a vegetarian variation, replace the shrimp with cubed seasoned, smoked tofu (available at natural food stores). If you use shrimp, keep the shells for stock; just throw them in a bag in the freezer until you're ready to use them.
4 leaves bok choy
1 tablespoon extra-virgin olive oil
2 large cloves garlic, minced
1/2 teaspoon minced ginger
2 scallions, thinly sliced
2 tablespoons vegetable stock or water
2 tablespoons natural soy sauce (shoyu or tamari)
12 medium shrimp, peeled and deveined
1. Wash the bok choy leaves well. Cut off and discard the bottom 1 inch, then cut off the greens along the thick white stem. Cut the stems in half lengthwise, then slice crosswise into 1/20inch pieces. Pile up the greens, give them two cuts lengthwise, then cut them crosswise into 1- to 2-inch pieces.
2. Heat a wok or large saute' pan over medium-high heat, pour in the oil, and then, after a few seconds, add the garlic, ginger and scallions. Stir or toss for about 30 seconds, then add the bok choy stalks and stir for another 1 to 2 minutes. Add the stock and 1 tablespoon of the soy sauce, then turn down the heat to low, cover, and cook for about 6 to 8 minutes.
Raise the heat to medium-high, add the bok choy greens, and stir for 1 to 2 minutes, until they're wilted. Add the shrimp and sprinkle with the remaining tablespoon of soy sauce. Stir for 2 to 4 minutes, until the shrimp firms, curls up, and becomes reddish pink. Serve immediately.
Makes 2 to 3 servings.
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Excerpt from THE WHOLE-FOOD GUIDE TO STRONG BONES: A Holistic Approach (New Harbinger Publications)
Annemarie Colbin, PH.D., is a health educator and award-winning writer, consultant, and lecturer. She is the founder and CEO of the Natural Gourmet Institute for Health and Culinary Arts in New York City. She writes a column, "Food and Your Health," for New York Spirit magazine and author of several books.
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