Book choy and red peppers are both good tasty sources of vitamin C, which is destroyed by heat.  Quickly stir-frying the vegetables limits their exposure to heat and to nutrient loss.

Serving: 4

Preparation Time:  20 minutes
Cooking time:   5 minutes

Ingredients

• 1 tablespoon sesame oil

• 2 cups sliced shiitake mushrooms (stems removed and discarded)

• 4 cups sliced bok choy

• 1 cup short, thin strips of red bell pepper

• 1/2 of 1 medium onion, sliced

• 1 large garlic clove, pushed through a press

• 1 tablespoon lite (reduced-sodium) soy sauce

• 2 to 3 teaspoons sambal oelek (hot chili paste)

    Directions

• Heat oil in 12-inch nonstick skillet over high heat.  Add mushrooms and stir-fry 1 minute; add bok choy, red bell peppers, onion, and garlic and stir-fry 2 minutes.

• Stir in soy and chili sauces and stir-fry 1 minute more for tender-crisp vegetables.  Serve hot.

  Nutritional Information

• CARBOHYDRATES  - 8 GRAMS   

• NET CARBS -    5.5 GRAMS 

• FIBER -   2.5 GRAMS

• PROTEIN -  3 GRAM    

• FAT -   4 GRAM     

• CALORIES -  70

TIP:  Sambal oelek is  a fiery-hot seasoning paste made of chilies, brown sugar, and salt.  It is used in the cuisines of southern India, Indonesia, and Malaysia.  If your cannot find it in your supermarket or specialty foods store but have access to fresh red chilies, make your own.  Set a skillet over high heat.  After 2 or 3 minutes, reduce the heat to medium and put in 4 ounces fresh chilies.  Roast, stirring, 2 minutes.  Cool, then chop (wear gloves to protect hands, and remove the seeds for a milder paste) and combine with 1/2 teaspoon salt and 1/2 teaspoon brown sugar.  Refrigerate any leftovers for up to 1 week.