Choy Sum Macau

A different Asian cabbage stir-fry


1 bunch choy sum, washed and trimmed (see hint below)
C dried shiitake mushrooms, sliced*
C red bell pepper, julienned
4 T shallots, peeled and chopped
2 T hot chili and garlic sauce (Sriracha brand recommended)
2 cloves garlic, peeled and chopped
C water chestnuts drained
5 oz veggie broth
2 T reduced-salt soy sauce ( see hint below)

In a wok or wide frying pan over meduim heat add broth, mushrooms*, red bell pepper and shallots; stir-fry for 3 minutes. Add garlic, chiles and water chestnuts; cook one more minute. Add choy sum; simmer for 1 minute. Add soy sauce, toss with vegetables; continue to stir cook for 2 to 3 minutes or until vegetables are crisp tender.
Serve immediately with brown rice or whole wheat noodles.

*If mushrooms are not fresh, rehydrate by covering with hot water for 10 minutes.

Serves 4 as a vegetable side dish, 2 as a main dish.

4 servings, each 130 calories: 6% from fat (0.95 g), 80% from carbohydrates (29.7 g), 14% from protein (5.53 g). Sodium 349 mg ( see hint below), Fiber 4.2 g.


Healing Heart Hint

CHOY SUM is also called Chinese Chard, Bok Choy Sum or Chinese Flowering Cabbage. Usually available in Asian markets. This recipe will also work well with its cousin, bok choy or Napa cabbage.

In China, choy sum is among the most popular vegetables from the cabbage family, a source of many essential vitamins, minerals and trace elements. Choy sum usually has yellow flowers near its stems. The leaves, stems and flowers are all eaten. Choy Sum has a hint of sweet mustard flavor.

In Asia, this dish is also seen served with small pieces of cooked meat (chicken, beef or pork). The meat is used only as a condiment and comprises about 10% or less of the dish. Instead of meat, seitan (a wheat gluten meat-lookalike), tempeh, vegetarian cold-cuts, bean curd or tofu can be added .

To cut sodium in half (174.4 mg), use only one T of soy sauce.

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