Tuesday, August 6, 2013

Kung Pao Vegetables

We have been eating this meal once a week for the last couple of years. That's how good it is. We just don't get sick of it. The vegetables stay a little crunchy and the sauce is simple yet delicious. It's also one of those meals that is super budget friendly and tastes great. My kids don't eat a ton of the vegetables yet (Have I mentioned how picky they are?), but they love the Baked Tofu and brown rice.

In the book, Super Immunity, Dr. Furhman says "Cruciferous vegetables are not only the most powerful anticancer foods in existence; they are also the most micronutrient-dense of all vegetables." Bok choy is a cruciferous vegetable, as well as broccoli, cabbage, brussel sprouts, cauliflower and kale. Mushrooms are also a super immunity, anticancer food: "..they prevent DNA damage, slow cancer cell or tumor growth, cause programmed cancer cell death, and/or prevent tumors from acquiring a blood supply. These effects have been shown in breast, prostate, and colon cancers.."

So while this recipe is inexpensive and simple, it delivers a nutrient packed punch. Happy health!

Adapted from Fat Free Vegan.

Kung Pao Vegetables

8 oz sliced mushrooms
3/4 cup diced carrots
3/4 cup diced celery
3/4 cup diced onion
8 oz can sliced water chestnuts, drained
1/2 cup peanuts (optional)
3 cloves garlic minced
1 package baby bok choy from Trader Joes (about 4), chopped small

3 tablespoons mirin or rice wine

3 tablespoons low sodium tamari or soy sauce
2 tablespoons seasoned rice vinegar
2 tablespoons cornstarch mixed in 1/4 cup water
asian chile sauce to taste
cooked brown rice
Baked Tofu, 1 batch


Before starting the vegetables, cook your brown rice according to package instructions. If adding Baked Tofu which I recommend, have that in the oven before you start the stir fry as well.

To make cooking a breeze, first slice your mushrooms and put them in a large pan or wok, no heat yet. Chop your carrots, celery and onion and put them in a medium bowl. Put the drained water chestnuts, garlic and chopped bok choy stalks in a different bowl. Leave the bok choy leaves on the cutting board. Now when you start cooking, everything will be ready to go.
Place the sliced mushrooms in a dry wok or large pan and heat on high. Stir until the mushrooms release their liquid, it will happen after 1-3 minutes, I promise!  Then, add the carrots, celery, and onions and cook until the colors brighten.  Add the water chestnuts, garlic and bok choy stalks and cook until heated through.  Add the bok choy leaves and cook until slightly wilted.
Mix together the mirin/rice wine, tamari/soy sauce and seasoned rice vinegar.  Pour over the vegetables and stir cook until slightly bubbly.  Add the cornstarch dissolved in water to thicken the sauce. Remove from heat.
Serve over brown rice. Add a few peanuts, baked tofu and/or asian chile sauce to taste. Also makes great leftovers the next day for lunch, if there's any left!

1 comment:

  1. This looks good and sounds good. I have a teriyaki veggie dish I serve over rice, but I'm interested in this meal to try something new.