Stir-Fried Bok Choy and Mizuna with Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
47%
Stir-Fried Bok Choy and Mizuna with Tofu
30 min.
4
228kcal

Suggestions


Are you looking for a vibrant and nutritious dish that’s not only delicious but also caters to various dietary preferences? Look no further than this Stir-Fried Bok Choy and Mizuna with Tofu! This delightful recipe is a perfect blend of fresh greens and protein-packed tofu, making it an ideal choice for vegetarians, vegans, and anyone seeking a gluten-free meal.

In just 30 minutes, you can whip up a colorful side dish that bursts with flavor and health benefits. The combination of baby bok choy and mizuna provides a unique texture and a wealth of vitamins, while the extra-firm tofu adds a satisfying heartiness. Infused with the aromatic notes of ginger and garlic, and enhanced by the rich flavors of peanut and sesame oils, this dish is sure to impress your family and friends.

Not only is this recipe easy to prepare, but it also offers a delightful balance of protein, healthy fats, and essential nutrients, with each serving containing only 228 calories. Whether you serve it alongside your favorite grain or as a standalone dish, this Stir-Fried Bok Choy and Mizuna with Tofu is a fantastic way to enjoy a wholesome meal that’s as good for your taste buds as it is for your body. Dive into this culinary adventure and savor the goodness of fresh, plant-based ingredients!

Ingredients

  •  baby bok choy separated
  • 14 ounce tofu drained
  • tablespoon ginger fresh peeled finely chopped
  •  garlic clove finely chopped
  •  spring onion chopped
  • ounces mizuna loosely packed
  • tablespoons vegetable oil; peanut oil preferred 
  • teaspoons sesame oil divided
  • 3.5 tablespoons soya sauce divided
  • 3.5 teaspoons rice vinegar divided

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • aluminum foil

Directions

  1. Whisk 2 tablespoons soy sauce, 2 teaspoons sesame oil, and 1/2 teaspoon vinegar in bowl.
  2. Stack 2 paper towels on work surface.
  3. Cut tofu crosswise into 3/4-inch-thick slices; cut each slice crosswise in half. Arrange tofu on paper towels and let stand 10 minutes. Pat top of tofu dry.
  4. Heat peanut oil in large nonstick skillet over medium-high heat.
  5. Add tofu and cook, without moving, until golden brown on bottom, 2 to 3 minutes per side.
  6. Transfer tofu to paper towel to drain, then place tofu on sheet of foil and brush both sides with soy sauce mixture.
  7. Wipe out any peanut oil from skillet.
  8. Add 2 teaspoons sesame oil and place skillet over medium heat.
  9. Add green onions, ginger, and garlic. Stir until fragrant, about 30 seconds.
  10. Add remaining 1 1/2 tablespoons soy sauce and 3 teaspoons vinegar, then bok choy. Toss until bok choy wilts, 1 to 2 minutes.
  11. Add mizuna in 2 batches, tossing to wilt before adding more, 1 to 2 minutes per batch. Season greens with salt and pepper.
  12. Add tofu to skillet. Toss gently to blend.
  13. Transfer to platter.

Nutrition Facts

Calories228kcal
Protein23.19%
Fat60.16%
Carbs16.65%

Properties

Glycemic Index
47.25
Glycemic Load
0.97
Inflammation Score
-10
Nutrition Score
19.719130412392%

Flavonoids

Isorhamnetin
9.19mg
Kaempferol
21.88mg
Myricetin
0.02mg
Quercetin
6.3mg

Nutrients percent of daily need

Calories:228.3kcal
11.41%
Fat:15.66g
24.1%
Saturated Fat:2.26g
14.15%
Carbohydrates:9.76g
3.25%
Net Carbohydrates:5.51g
2.01%
Sugar:2.77g
3.08%
Cholesterol:0mg
0%
Sodium:971.04mg
42.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.58g
27.17%
Vitamin K:171.74µg
163.57%
Vitamin A:6862.85IU
137.26%
Vitamin C:93.35mg
113.15%
Calcium:328.58mg
32.86%
Iron:3.53mg
19.59%
Fiber:4.24g
16.97%
Vitamin E:2.37mg
15.78%
Potassium:297.6mg
8.5%
Vitamin B6:0.16mg
8.11%
Magnesium:28.01mg
7%
Copper:0.13mg
6.67%
Manganese:0.13mg
6.46%
Phosphorus:60.87mg
6.09%
Vitamin B3:1.16mg
5.81%
Vitamin B2:0.1mg
5.77%
Folate:17.56µg
4.39%
Vitamin B1:0.06mg
4.31%
Vitamin B5:0.2mg
2%
Zinc:0.28mg
1.87%
Selenium:0.96µg
1.36%
Source:Epicurious
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