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I've never posted a recipe of my own before, and this one isn't especially original. But I made it tonight, and it was wonderful. It's a nice alternative for anyone getting tired of your usual vegetable and salad routine.
** Induction legal **
Chinese style vegetable stir-fry
Ingredients (carbs):
1 cup Bok Choy (2g)
1/2 cup sliced mushrooms (1g)
1/4 cup canned sliced water chestnuts (5g)
1/2 cup snow peas (2g)
2 medium stalks asparagus (1g)
Vegetable oil (0g)
Soy sauce (0-1g)*
Separate the leafy portion of the bok choy from the stalks. Cut the stalks into bite-sized pieces, and the leafs into larger pieces. Cut the asparagus into 1 inch pieces.
Heat a little vegetable oil over high heat.
Add the mushrooms, asparagus, and bok choy stalks. Fry for about 2 minutes, stirring frequently.
Add the snow peas and water chestnuts. Stir-fry for 1 more minute.
Add the bok choy leaves to the pan. Sprinkle with a dash or two of soy sauce. Stir-fry for 1 final minute, then serve.
Total for the whole recipe is 1.5 cups of salad veggies, 1 cup other veggies, and 11 grams total carbs. This includes just over 3 grams fiber, so 8 net carbs. This recipe could easily serve two, but it was so good, I ate it all.
Notes:
The ingredients can be modified - change the amounts or types of vegetables to suit your own tastes. In particular, if you're near your daily carb limit, cut back on the water chestnuts. They add a very nice crunch, but they are relatively high in carbs.
The one thing I would not leave out is the Bok Choy. Bok Choy is a type of chinese celery, and really gives this dish its character. If you've ever had moo goo gai pan, or any chinese vegetable dish, you've probably had it. In fact, if you eliminate the asparagus and added some chicken, you'd have a pretty good approximation of moo goo gai pan.
If you can find it, use baby bok choy. One cluster is just about a cup, so there's no leftover ingredients to rot in the fridge. Otherwise, regular bok choy is fine.
* Soy sauce is not listed in the book as okay for induction, but the consensus on this board seems to be that it is probably okay. You're not using much anyway, maybe a teaspoon or so. Be sure to check the label and add a carb if indicated.
[Edited to add] If you do decide to add meat to this dish (chicken or shrimp should work well), I'd suggest stir-frying the meat first, separately, until it's fully cooked. Then set it aside, and re-add it to the pan in the last minute. That should solve the problem of the longer cooking time. Enjoy!
** Induction legal **
Chinese style vegetable stir-fry
Ingredients (carbs):
1 cup Bok Choy (2g)
1/2 cup sliced mushrooms (1g)
1/4 cup canned sliced water chestnuts (5g)
1/2 cup snow peas (2g)
2 medium stalks asparagus (1g)
Vegetable oil (0g)
Soy sauce (0-1g)*
Separate the leafy portion of the bok choy from the stalks. Cut the stalks into bite-sized pieces, and the leafs into larger pieces. Cut the asparagus into 1 inch pieces.
Heat a little vegetable oil over high heat.
Add the mushrooms, asparagus, and bok choy stalks. Fry for about 2 minutes, stirring frequently.
Add the snow peas and water chestnuts. Stir-fry for 1 more minute.
Add the bok choy leaves to the pan. Sprinkle with a dash or two of soy sauce. Stir-fry for 1 final minute, then serve.
Total for the whole recipe is 1.5 cups of salad veggies, 1 cup other veggies, and 11 grams total carbs. This includes just over 3 grams fiber, so 8 net carbs. This recipe could easily serve two, but it was so good, I ate it all.
Notes:
The ingredients can be modified - change the amounts or types of vegetables to suit your own tastes. In particular, if you're near your daily carb limit, cut back on the water chestnuts. They add a very nice crunch, but they are relatively high in carbs.
The one thing I would not leave out is the Bok Choy. Bok Choy is a type of chinese celery, and really gives this dish its character. If you've ever had moo goo gai pan, or any chinese vegetable dish, you've probably had it. In fact, if you eliminate the asparagus and added some chicken, you'd have a pretty good approximation of moo goo gai pan.
If you can find it, use baby bok choy. One cluster is just about a cup, so there's no leftover ingredients to rot in the fridge. Otherwise, regular bok choy is fine.
* Soy sauce is not listed in the book as okay for induction, but the consensus on this board seems to be that it is probably okay. You're not using much anyway, maybe a teaspoon or so. Be sure to check the label and add a carb if indicated.
[Edited to add] If you do decide to add meat to this dish (chicken or shrimp should work well), I'd suggest stir-frying the meat first, separately, until it's fully cooked. Then set it aside, and re-add it to the pan in the last minute. That should solve the problem of the longer cooking time. Enjoy!
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