The recipes in this post were developed by Kate Sherwood, The Healthy Cook, and were taste-tested in the Nutrition Action Test Kitchen. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
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This stir-fry works for most tender Asian greens. Look for yu choy, amaranth, gai lan, or tatsoi at farmers markets or Asian supermarkets. Or use bok choy. No Asian greens around? Try spinach, kale, chard, or broccolini.
Store the greens in the fridge in a drawer or a large container with a damp towel at the bottom. Your greens looking lackluster? Trim off any brown areas and perk them up with a soak in ice water.
Here's our step-by-step recipe for basic Stir-Fried Asian Greens.
Stir-Fried Asian Greens
Tip: You can swap minced ginger for the garlic. Or try a combination of the two.
Time: 10 minutes
Serves 4.
1 Tbs. reduced-sodium soy sauce
½ tsp. balsamic vinegar
½ tsp. brown sugar
1 tsp. cornstarch
1 lb. Asian cooking greens with their stems, separated and chopped
1 Tbs. peanut oil
1 Tbs. minced garlic (see Tip)
1. In a small bowl, whisk together the soy sauce, vinegar, sugar, and cornstarch with ¼ cup of water.
2. In a large pan or wok, bring another ¼ cup of water to a boil over high heat. Add the stems and stir-fry until hot, about 1 minute.
3. Add the greens a few handfuls at a time. Toss with tongs to help them wilt. Once all the greens are in the pan, stir-fry until the water has cooked off, 1-2 minutes.
4. Push the greens to one side of the pan. Add the oil to the other side and tilt it over the burner. Add the garlic to the oil and cook for 30 seconds.
5. Return the pan to level on the burner.
6. Add the soy sauce mixture to the oil and garlic.
7. Cook until the liquid thickens, 30-60 seconds.
8. Mix with the greens.
Per serving (1/2 cup):
- Calories: 50
- Total fat: 3.5 g
- Sat fat: 0.5 g
- Carbs: 4 g
- Fiber: 1 g
- Total sugar: 2 g
- Added sugar: 1 g
- Protein: 2 g
- Sodium: 210 mg