Sunday, August 2, 2009

Bok Choy, Red Bell Pepper, Red Onion, and Straw Mushroom Stir Fry with Cashews

Sunday is farmers’ market day at our house. We go to our local farmers’ market downtown early each Sunday morning to pick up our weekly allocation from the organic CSA we belong to. Frequently that means we are eating a very veggie breakfast so that there are fewer veggies to store in the refrigerator.

Today I wanted to make a mild flavor stir fry without rice. We had a bit of a starch overload yesterday with the waffles so we decided not to have rice this morning. I used bok choy because it is part of the cruciferous vegetable family and I love to add those cancer fighters whenever I can. The red bell pepper is high in vitamin C, as well and lovely color and crunch. I use red onion mostly because it is an Italian thing. However, I did read years ago that red and yellow onions have more nutrition than white onions. If I can find the specifics on that I will post it later. The canned straw mushrooms were added because I wanted a little brown color and soft texture. Cashews were included for vitamin E and healthy fat.

Bok Choy, Red Bell Pepper, Red Onion, and Straw Mushroom Stir Fry with Cashews
Serves 2


½ tablespoon canola oil
1 red onion, peeled and sliced
1 red bell pepper, stem and seeds removed, and sliced
1 head of bok choy, sliced
1 tablespoon of liquid aminos, or to taste
14 ounce can of straw mushrooms, drained
1 tablespoon of cashews


Sauté the onion in the canola oil until it begins to soften. Then add the bell pepper strips and bok choy. Add the liquid aminos so that the sodium will help the vegetables release there liquid. Add the straw mushrooms so they will warm through. The total cooking time was less than 5 minutes on high heat.

Plate the vegetables and top with a few cashews and serve hot.

Nutritional Information:

Amount Per Serving
Calories - 182.72
Calories From Fat (34%) - 62.58

Total Fat - 7.27g
Saturated Fat - 0.88g
Cholesterol - 0mg
Sodium - 1107.7mg
Potassium - 1306.78mg
Total Carbohydrates - 23.9g
Fiber - 9.11g
Sugar - 8.22g
Protein - 11.79g


This stir-fry has a very mild flavor because we had it for breakfast this morning. If you want more flavor add a little sriracha and agave to the liquid aminos to make a hot and sweet sauce.

My husband liked the combination of flavors and textures and commented that it was a nice light breakfast. He has commented on the amount of chewing that was required this morning (but he does like to playfully complain). If you plan to serve this with rice I would make a more flavorful sauce since the rice is so bland.

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