Stir-Fry

Green Chard (Swiss)

Make 2 to 4 servings. 

Raisins and crunchy toasted almonds add a bit of flavor to this highly nutritious dish.

INGREDIENTS:

  • 3 tablespoons extra-virgin olive oil

  • 2 medium shallots, thinly sliced

  • 1 bunch, ¾ pounds green chard, approx

  • 1 generous tablespoon honey

  • 1 tablespoon balsamic vinegar

  • ¼ cup raisins

  • ¼ cup blanched toasted almonds, coarsely chopped

  • Kosher salt

  • Freshly ground black pepper

PREPARATION:

  1. Remove and discard short stems, if any. Rinse each individual leaf and shake to remove clinging water. Gather a few leaves and shred finely.  

  2. Heat the oil in a wok and sauté the shallots over high heat until golden.

  3. Lower the heat, add the shredded chard and toss until wilted. Stir in the honey, vinegar, raisins, almonds, salt and pepper.

  4. Season to taste.

 
 

Stir Fried Sugar Snap Peas

Stir Fried Sugar Snaps.jpg

Makes 2 servings. 

These pods with their dazzling color and crisp texture are a good accompaniment to any dish.

INGREDIENTS:

  • ½ pound sugar snaps

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon low sodium soy sauce

  • 1 tablespoon hot water

  • Kosher salt

PREPARATION:

  1. Pinch off both ends of sugar snaps and pull off string running along the sides (if sugar snaps are very young, there may be no string). Rinse.  

  2. Heat the oil in a wok, add the sugar snaps, soy sauce and water. Stir, then cover and stir fry for about 3 minutes, stirring periodically. The sugar snaps should be soft and yet crispy to the bite.

  3. Season to taste with salt.

 

 

Stir Fried Shiitake and Bok Choy

Bok+Choy+and+Shiitake+Mushrooms.jpg

Makes 2-4 servings.

This is a quick and delicious winter vegetable dish.  Bok Choy is a Chinese cabbage that remains crisp after cooking.

INGREDIENTS:

  • 1 large Bok Choy

  • 12 shiitake mushrooms

DRESSING INGREDIENTS:

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon white miso

  • 2 tablespoons mirin

  • 2 tablespoons low sodium soy sauce

  • 1 tablespoon sesame oil

  • 1 tablespoon honey

PREPARATION:

  1. Cut the bok choy width wise including the green leaves into wide slices and rinse well.

  2. Discard mushroom stems and wipe the caps with a damp paper towel. Cut into thick slices.

  3. Heat a wok over high heat, add the vegetables, pour over the dressing and stir fry over high heat until the vegetables are almost wilted.

 
 

Stir-Fry Spinach

Sauteed Spinach.jpg

Makes 2 servings.

This side dish is quick, easy and rich in iron. 
 

INGREDIENTS:

  • 1½ tablespoons extra-virgin olive oil
  • 2 cloves garlic, very finely chopped
  • 6 ounces spinach, not baby
  • ¼ teaspoon ground nutmeg
  • Kosher salt
  • Freshly ground black pepper

PREPARATION:

  1. Heat olive oil in a wok, add garlic and sauté over low heat for a minute. Add all the spinach, increase the heat to high, and add 2 tablespoons of hot water. Toss until the spinach is JUST wilted. 
  2. Season to taste with salt and pepper.
  3. When serving, use a slotted spoon or tongs to avoid the accumulated liquid.