nutritional information

Per 1 1/4-cup serving:

  • Calories: 310
  • Protein: 10 g
  • Total Fat: 7 g
  • Saturated Fat: <1 g
  • Carbohydrates: 52 g
  • Cholesterol: 0 mg
  • Sodium: 170 mg
  • Fiber: 5 g
  • Sugar: 5 g

Bok Choy and Shiitake 
Rice Pilaf

Serves 4

30 minutes or fewer

Pilafs are made by sautéing rice with vegetables and seasonings, then steaming the mixture in enough liquid for the grains to get tender without turning to mush. Button mushrooms can stand in for shiitakes; you can also replace bok choy with any quick-cooking vegetable (e.g., snow peas or zucchini).
  • 1 Tbs. peanut oil or vegetable oil
  • 12 oz. sliced shiitake mushrooms
  • 1 small shallot, chopped (¼ cup)
  • 2 tsp. grated fresh ginger
  • ¼ tsp. Chinese five-spice powder
  • 1 cup long-grain white rice
  • 1 cup frozen shelled edamame
  • 1 Tbs. low-sodium soy sauce
  • 2 heads baby bok choy, thinly sliced
  • 2 green onions, sliced (¼ cup)
  • 1 tsp. toasted sesame seeds
  • 1 tsp. toasted sesame oil

1. Heat peanut oil in large, nonstick skillet over medium-high heat. Add mushrooms and shallot; cook 5 minutes. Add ginger and five-spice powder; cook 30 seconds.

2. Add rice to skillet, and sauté 1 to 2 minutes, or until rice becomes translucent at the edges. Add edamame, soy sauce, and 1 1/4 cups water. Bring to a boil, then reduce heat to medium-low, cover pan, and simmer 12 minutes. Uncover, add bok choy, replace lid, and cook 5 to 7 minutes more, or until bok choy is wilted.

3. Sprinkle with green onions, sesame seeds, and sesame oil before serving.

March 2014 p.26

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We really liked this. I made it pretty much as described, only rather than putting the rice in the dish as described we served it with some brown rice we already had cooked up. Also replaced Chinese spice powder with 1/2 teaspoon anise and 1/2 teaspoon coriander.

Nancy Schweiss - 2014-04-12 14:14:43