Sauteéd Kale and Baby Bok Choy

10 20 162
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Sauteéd Kale and Baby Bok Choy
Health Rating

Ingredients


2 tsp Ghee (or extra virgin olive oil)
454 gm Kale (rinsed well)
1 head Baby bok choy (rinsed well)
1 cup White onion (diced small)
1 clove(s) Garlic (minced)
1 tbsp Soy sauce, low sodium
1 tsp Sesame oil (dark)
1/3 cup Raisins, seedless (sultana)
1 pinch Sea salt
1 dash Black pepper

Instructions


1. Using a sharp paring knife, cut out the rib of each kale leaf. Slice the leaves roughly 1⁄2 inch thick. Slice the bok choy across the stalk into 1⁄2 in pieces (including the leaves).

2. Heat olive oil on medium heat in a large sauté pan. Add the chopped onion, cooking for 3-4 minutes or until translucent. Add the garlic and cook for a minute more.

3. Add the Bok choy and kale to the sauté pan. Even if you have a pretty large pan, it will be practically falling out of it. Put in as much kale as you can and use tongs to turn over and mix with the oil and onions. After a couple minutes it should wilt a bit so you can add the rest of the raw kale.

4. Cook, until all the kale leaves have wilted and are tender, about 2 minutes. Add soy sauce, sesame oil and raisins and cook 1 minute more. Season with salt and pepper. Serve warm.

 

Notes:

Both the stalks and leaves of the Bok choy can be used in this dish.

Be sure to rinse really well as a lot of dirt can collect between the stalks.

For gluten free version - sub Coconut Aminos for soy sauce!

Kale

is one of the top superfoods and is especially high in iron, calcium and vitamin C

Bok Choy

is an excellent source of fiber and beta carotene!


Nutrition Facts

Per Portion

Calories 162
Calories from fat 39
Calories from saturated fat 13.6
Total Fat 4.3 g
Saturated Fat 1.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 5.1 mg
Sodium 255 mg
Potassium 790 mg
Total Carbohydrate 24.6 g
Dietary Fiber 4.2 g
Sugars 9.3 g
Protein 6.4 g

Dietary servings

Per Portion


Fruit 0.3
Vegetables 2.1

Energy sources


Pygal60%463.1063442325567223.1673223487747724%293.5089042264043209.8105655490494416%338.2099768233416117.8400592088462360%24%16%CarbohydratesFatProtein
Recipe from:
Salad
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