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©2020 by The Honey Boost. 

Bok Choy and Carrot Stir Fry with Pineapple Soy Sauce

Updated: Feb 12

This easy bok choy stir fry recipe is loaded with vegetables that complement each other beautifully, creating a balance between textures and flavors. Paired with softly cooked and slightly crunchy carrots, thin ginger slices, juicy pineapple pieces, baby corn, and a pineapple soy sauce for a touch of sweetness.

What I love about vegetable stir-fries is that they’re meant to be cooked quickly to retain textures and nutritional value while still providing a tasty and filling meal, saving lots of time in the kitchen! This vegan stir fry recipe takes only 20 minutes to make.

Stir-fries are also a great way to get creative and experiment with a variety of vegetables, especially with ones you’re curious about and want to introduce in your diet. The possibilities are endless!


Details:


Yield: 4-5 servings

Prep time: 10 min

Cooking time: 10 min

Total time: 20 min


Ingredients:


1 Bok Choy stalk

6 large carrots (1 lb)

1.5 cup cubed pineapple

1 can baby corn (15 oz)

2 cloves garlic chopped

A piece of ginger (1 inch)


Sauce:

2 tbsp olive oil

½ tbsp sesame oil

1 tbsp rice vinegar

1.5 tbsp low sodium soy sauce

3 tbsp mashed pineapple

1 tbsp honey or brown sugar


Directions:


1. Chop the carrots and bok choy diagonally, the pineapples into small pieces, and the ginger into thin slices. See the video below for a demo.

2. Heat a pan. Once it’s hot, add 1tbsp of olive oil.

3. Cook the chopped garlic and ginger for a minute.

4. Add the carrots and cook for 5 minutes. Optional: cover with a lid to speed up the process.

5. While the carrots are cooking, add the sauce ingredients in a bowl and whisk until well combined.

6. Add the chopped bok choy, pineapple pieces, thin ginger slices, and sauce to the pan. Cook for 10 minutes.

7. Remove the pan from the heat, rinse the baby corn to remove the sodium, and add them to the pan.

8. Serve with or without rice, garnish with roasted peanuts and sesame seeds, and enjoy!


Notes:


- This is the perfect recipe for meal prep. Store in an airtight container for up to a week.

- Use a saucepan instead of a pan if you’re meal prepping.

- For a spicier version, use chili soy sauce.


Approximate cost:


$7.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only. Does not include seasoning.



Nutrition:


* Bok choy contains folate, which plays a role in the production and repair of DNA. It also contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals.

Unlike most other fruits and vegetables, bok choy contains the mineral selenium. Selenium prevents inflammation and has been found to improve immune response to infection by stimulating the production of T-cells that identify and kill invading bacteria and viruses.


*Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have several health benefits, including lowering cholesterol levels and improving eye health.


*Pineapple is packed with nutrients, antioxidants, and enzymes that can fight inflammation, aid the immune system, and improve digestion.

They are especially rich in vitamin C and manganese, providing 131% and 76% of the daily recommendations, respectively.

Pineapples contain bromelain, a group of digestive enzymes that breaks down proteins. This may aid digestion, especially in those with pancreatic insufficiency. It's also believed that pineapples may have diuretic effects.

Did you try this easy vegetable stir fry recipe? Let me know in the comments below and/or tag your creation on Instagram #thehoneyboost.

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