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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"When you cut that eggplant up and you roast it in the oven and you make the tomato sauce and you put it on top, your soul is in that food, and there's something about that that can never be made by a company that has three million employees."
-Mario Batali

The refrigerator light goes on...

Fried rice is the perfect weeknight meal. Cut up some veggies, toss them in the wok with some sesame oil, and magic happens. It's a great way to use leftover rice.

Five spice powder is a great addition to a stir fry, but you have to be careful. One teaspoon is usually about right for a two-serving dish, but if the volume of ingredients isn't enough, the spice can get overpowering very quickly. If you are going to experiment, start with about 1/4 teaspoon per serving in your new recipe and add more slowly.

Bok Choy

Bok choy is also known as pak choi, pak choy, Peking cabbage, white mustard cabbage and Chinese white cabbage (not to be confused with Chinese cabbage or Napa cabbage). Although it is a member of the cabbage family, it does not have the familiar tightly packed head of other cabbages. It has a mild cabbage flavor that is slightly sweet and slightly spicy.

The leaves resemble oversized dark green romaine lettuce, with a crisp white spine somewhat like celery. Choosing bok choy is similar to choosing lettuce. Look for leaves that are firm and crisp with a stalk that is not floppy or wilted.

In U.S. markets there are few varieties available, yet in Hong Kong more than twenty types of bok choy can be found. More are coming to America, including baby bok choy. This smaller version can easily be found at Asian markets. Where the bok choy is often as long as 12 to 15 inches, the smaller variety has leaves about six inches long.

There is a very high amount of Vitamin A in bok choy– about 3500 IU in a 4 ounce serving as well as about 50 mg of Vitamin C and 15% of the RDA of calcium.  

4 ounces bok choy  = 18 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 4g carbohydrates, 10mg sodium, 0mg cholesterol


 

Eggplant Fried Rice



Servings = 2 | Serving size =2 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes good leftovers.

2 1/4 cups water
1/2 cup long grain brown rice
1 Tbsp toasted sesame oil
2 cloves garlic (finely minced)
1 tsp five spice powder
1 large carrot (peeled and diced small)
1 medium onion (sliced)
2 small Japanese eggplants (cut into 3/4 inch dice)
4 tsp low sodium soy or gluten-free tamari sauce
2 tsp rice wine vinegar
1 tsp maple syrup
1/4 tsp red pepper flakes
fresh ground black pepper (to taste)
1 cup frozen edamame
1 small bunch baby bok choy (thinly slice crosswise; keep the white and green parts separate)
1/2 cup water or no salt added vegetable stock

Eggplant Stir Fry recipe from Dr. Gourmet
In a medium sauce pan, heat the water. When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 25-30 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes.

While the rice is cooking, place a large skillet or wok over high heat.

Add the sesame oil.

When the oil is hot, add the minced garlic, five spice powder, and carrot.

Cook for about 2 minutes, stirring continuously.

Add the onion and cook, tossing frequently, for about 5 minutes. Cover in between stirring the onions.

Add the eggplant. Stir well and cover.

Cook for about 15 minutes, tossing frequently and re-covering in between stirs.

Add the soy sauce, vinegar, maple syrup, red pepper flakes, pepper, edamame, the white part of the bok choy, water, and the cooked rice. Toss well.

Cook for about 3 minutes, tossing frequently.

Add the green part of the bok choy, toss and serve.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 436 Calories from Fat 100
  % Daily Value
Total Fat 10g 16%
    Saturated Fat 1g 6%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 486mg 20%
Total Carbohydrates 78g 28%
    Dietary Fiber 14g 48%
    Sugars 19g  
Protein 14g  
Vitamin A 413% Vitamin C 81%
Calcium 19% Iron 12%
Vitamin K 82 mcg Potassium 1379 mg
Magnesium 160 mg