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Main Dish






Market Watch with Timaree Hagenburger: Bok Choy

This delicious combination provides a great mixture of textures and flavors, while packing a nutritional punch! It will last for several days in the fridge. The bok choy will stay crisp and the couscous won't dry out.

Timaree Hagenburger
The Nutrition Professor
Cosumnes River College, Sacramento

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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

Instructions

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



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