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Market Watch with Timaree Hagenburger: Bok Choy

Recipe by:Timaree Hagenburger
The Nutrition Professor
Cosumnes River College, Sacramento

Ingredients

  • Salad
    2/3 cup water
    1/2 cup dry, whole wheat couscous (see tip)
    4 to 5 cups sliced bok choy (1 medium)
    3/4 cup grated carrot (about 3 small)
    3/4 cup grated cucumber
    3 tbsp. chopped scallion (1 large)
     
    Peanut lime dressing
    2 tbsp. natural peanut butter (see tip)
    2 tbsp. + 2 tsp. soy sauce (see tip)
    Zest from 1 lime (1 to 1 1/2 tsp. zest)
    Juice from 1 lime (2 to 3 tbsp. juice)
    1 small garlic clove, chopped
    2 tsp. plain or natural rice wine vinegar (see tip)
    1/2 tsp. maple syrup
    1/2 tsp. chili garlic sauce, or more to taste
  • Optional toppings
    Crushed peanuts, avocado slices, toasted sesame seeds, small pieces red bell pepper

Directions

Bring water to a boil, stir in couscous, cover and remove from heat. Meanwhile, whisk dressing ingredients in a small bowl and set aside for flavors to combine. Fluff couscous with a fork. Mix vegetables in a large bowl with couscous and dressing. Top each serving with desired toppings.

The Nutrition Professor's Shop Smart, Prep Smart, Cook Smart Tips:
• For a gluten-free dish, use quinoa in place of couscous and replace soy sauce with gluten-free tamari.
• To reduce sodium content, use low-sodium soy sauce or dilute soy sauce with water (equal parts).
• Your peanut butter should have only one or two ingredients: peanuts and possibly salt. You can substitute almond butter, cashew butter or pecan butter.
• "Seasoned" rice wine vinegar has sugar and salt added; "plain" or "natural" has neither.

Serves 2

Califonia Bountiful