Stir-Fried Bok Choy with Tofu

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Stir-Fried Bok Choy with Tofu
20 min.
4
395kcal

Suggestions


Are you looking for a quick, healthy, and delicious meal that’s perfect for lunch or dinner? Look no further than this Stir-Fried Bok Choy with Tofu! This vibrant dish not only bursts with flavor but also boasts a remarkable health score of 100, making it an excellent choice for anyone seeking a nutritious option.

With its gluten-free and dairy-free features, this recipe caters to a variety of dietary preferences, ensuring that everyone at the table can enjoy it. The combination of tender bok choy and crispy tofu creates a delightful texture that will satisfy your cravings while keeping your meal light and wholesome. Plus, it’s ready in just 20 minutes, making it an ideal choice for busy weeknights or a quick lunch break.

The use of oyster sauce adds a savory depth to the dish, perfectly complementing the fresh, slightly peppery taste of bok choy. With a caloric breakdown that includes a healthy balance of protein, fats, and carbohydrates, this meal will leave you feeling energized and satisfied. Whether you’re a seasoned cook or a kitchen novice, this Stir-Fried Bok Choy with Tofu is sure to impress. Grab your wok and get ready to whip up a dish that’s as nutritious as it is delicious!

Ingredients

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

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

Calories395kcal
Protein30.35%
Fat28.73%
Carbs40.92%

Properties

Glycemic Index
11.25
Glycemic Load
0.99
Inflammation Score
-10
Nutrition Score
58.376956706462%

Flavonoids

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

Nutrients percent of daily need

Calories:395.19kcal
19.76%
Fat:14.57g
22.41%
Saturated Fat:1.99g
12.46%
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:777.06µg
740.05%
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:14.89mg
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 B5:1.53mg
15.34%
Vitamin E:2.08mg
13.84%
Selenium:9.13µg
13.05%