Saturday, December 7, 2013
One of the main meals in a vegan diet is stir-fry. Lots of vegetables and always delicious.
Last week, I had the chance to cook on the air with chef Del Stroufe at CBS 13. He put together "Forks Over Knives: The Cookbook." It is filled with 300 recipes, one of which is for stir-fried bok choy and rice in garlic sauce.
He prepared it on a cooking segment of our show "Good Day Maine," and of course it was devoured.
The interesting thing I learned was how Stroufe cooks without oil. After losing over 200 pounds while eating a plant-based/no-processed-foods diet, he refuses to use oil because it is so high in calories. All he used was water ... and he didn't burn anything!
After the prep was done, it only took about 10 minutes to cook.
The dish tastes good and is very healthy for you. Bok choy is Chinese cabbage that is high in vitamins A, B, C and K. It's also low in calories and a rich source of anti-oxidants.
Double the recipe because you will want seconds and some for lunch the next day.
Enjoy bok choy and that vegan thing.
1/2 medium yellow onion, peeled and diced
1/2 medium red bell pepper, seeded and diced
1 bunch baby bok choy, trimmed and chopped
3 cloves garlic, peeled and minced
1/4 cup Chinese brown sauce
2 tablespoons dry sherry
1/2 teaspoon crushed red pepper
2 cups cooked brown rice
4 green onions, thinly sliced
Heat a large skillet over high heat. Add the onion and red pepper and cook for 4 minutes. Since you are not using oil, add water a little bit at a time to keep the vegetables from sticking to the pan. Add the baby bok choy and cook for 3 minutes. Add the garlic, Chinese brown sauce, sherry, crushed red pepper and brown rice. Cook until heated through, mix in the green onion and serve.
Jeff Peterson anchors the 5 a.m. and 5 p.m. news on WGME-TV and is a vegan.