Stir-Fried Bok Choy with Tofu

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Stir-Fried Bok Choy with Tofu
20 min.
4
455kcal

Suggestions


Are you looking for a quick, healthy, and delicious meal that will impress your family and friends? Look no further than this Stir-Fried Bok Choy with Tofu! This vibrant dish is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100, making it a perfect choice for anyone seeking a nutritious option.

In just 20 minutes, you can whip up a delightful main course that serves four, with each serving packing a satisfying 455 calories. The combination of tender bok choy and crispy tofu creates a delightful texture, while the savory oyster sauce adds a burst of flavor that will tantalize your taste buds.

This recipe is perfect for lunch or dinner, and it’s an excellent way to incorporate more vegetables into your diet. The bok choy, with its mild flavor and crunchy texture, pairs beautifully with the protein-rich tofu, making this dish both filling and nourishing. Plus, the vibrant colors of the bok choy and shallots make for an eye-catching presentation that will elevate your dining experience.

Whether you’re a seasoned cook or a kitchen novice, this Stir-Fried Bok Choy with Tofu is an easy and rewarding recipe to add to your repertoire. So grab your wok, and let’s get cooking!

Ingredients

  • large bok choy 
  • 14 ounces tofu firm
  • tablespoons cornstarch 
  •  shallots 
  • tablespoons vegetable oil 
  • tablespoons oyster sauce 
  • tablespoons vegetable oil 
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • wok

Directions

  1. Remove leaves from bok choy stems.
  2. Cut leaves into 2-inch pieces; cut stems into 1/4-inch diagonal slices (do not combine leaves and stems).
  3. Cut tofu into 1/4-inch slices. Coat tofu with cornstarch.
  4. Cut shallots into thin slices.
  5. Heat wok or 12-inch skillet over high heat.
  6. Add 2 tablespoons vegetable oil; rotate wok to coat side.
  7. Add 2 pieces tofu; cook 1 minute, turning once. Repeat with remaining tofu, removing tofu as necessary. Return tofu to wok.
  8. Add oyster sauce; toss until tofu is evenly coated.
  9. Remove tofu from wok.
  10. Heat wok over high heat.
  11. Add 2 tablespoons vegetable oil; rotate wok to coat side.
  12. Add shallots; stir-fry 30 seconds.
  13. Add bok choy stems and salt; stir-fry 1 minute.
  14. Add tofu and bok choy leaves; cover and cook 1 minute.

Nutrition Facts

Calories455kcal
Protein26.76%
Fat37.16%
Carbs36.08%

Properties

Glycemic Index
11.25
Glycemic Load
0.99
Inflammation Score
-10
Nutrition Score
58.538261014482%

Flavonoids

Apigenin
4.03mg
Luteolin
1.51mg
Kaempferol
72.74mg
Myricetin
0.5mg
Quercetin
34.61mg

Nutrients percent of daily need

Calories:455.3kcal
22.77%
Fat:21.37g
32.88%
Saturated Fat:3.03g
18.95%
Carbohydrates:46.69g
15.56%
Net Carbohydrates:28.43g
10.34%
Sugar:21.6g
24%
Cholesterol:0mg
0%
Sodium:1634.96mg
71.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.63g
69.26%
Vitamin A:75063.15IU
1501.26%
Vitamin C:757.51mg
918.19%
Vitamin K:789.56µg
751.96%
Folate:1116.53µg
279.13%
Calcium:1898.11mg
189.81%
Vitamin B6:3.33mg
166.27%
Manganese:2.73mg
136.68%
Potassium:4301.27mg
122.89%
Iron:14.9mg
82.75%
Magnesium:323.63mg
80.91%
Fiber:18.26g
73.03%
Vitamin B2:1.19mg
70.05%
Phosphorus:635.35mg
63.53%
Vitamin B1:0.68mg
45.61%
Vitamin B3:8.57mg
42.85%
Zinc:3.28mg
21.86%
Copper:0.38mg
19.24%
Vitamin E:2.63mg
17.55%
Vitamin B5:1.53mg
15.34%
Selenium:9.13µg
13.05%