November 28, 2017 - Zippy Yams and Bok Choy
The chili paste, lemon, and garlic give this recipe a delightful zip, which is a welcome way to eat nutrient-rich vegetables like yams and bok choy. The bok choy in this recipe is a great source of calcium and folate. If you can’t find vegetarian Worcestershire sauce, you can skip it, and the dish will still be packed with flavor.
Makes 4 servings
2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon vegetarian Worcestershire sauce
1/2 teaspoon Thai chili paste
2 small heads bok choy, finely sliced
Juice of 1/2 lemon
Put yams in a deep skillet and just cover with water. Cover skillet and boil for 5 to 10 minutes, until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft. Sprinkle lemon juice over the mixture and serve.
Source: Amy Joy Lanou, Ph.D.
Per serving (1/4 of recipe): Calories: 88; Fat: 0.6 g; Saturated Fat: 0.1 g; Calories from Fat: 6.3%; Cholesterol: 0 mg; Protein: 6 g; Carbohydrates: 17.5 g; Sugar: 7.4 g; Fiber: 4.8 g; Sodium: 172 mg; Calcium: 315 mg; Iron: 3.8 mg; Vitamin C: 91 mg; Beta-Carotene: 12,247 mcg; Vitamin E: 0.6 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.