Stir-Fried Chicken and Bok Choy: 15 minutes is all you need to create this Asian inspired main course stir-fry that is full of veggies and a sweet and spicy sauce. This dish is full of flavor, yet light on the waist line!
I have a love/hate relationship with taking my kids to the grocery store. On one hand, I want to get in and get out and stay focused. I do NOT want to be checking out all the new flavors of gum in isle 13! However, by taking my children to the grocery store, I allow them to gain appreciation for different foods. I point out new vegetables they haven’t tried before or comment on how vibrant in season fruits look verses the fruit that is not in season.
Well, apparently my kids have fallen in love with going grocery shopping with me. My son and I had a night out last week and after dinner he asked if he could go to the grocery store with me. I told him I didn’t need anything and asked if he was trying to bribe me into buying something. He laughed and said that he promised me he wasn’t and that he just loved leisurely walking around the grocery store scoping out the new items. Well, let me tell you, this kid was buttering me up GOOD–he could have asked for just about anything at this point!
But do you know what he asked me to buy? Organic Tater Tots, since Tater Tot is my nickname for him and well, they just taste good! But he also asked me if we could get Bok Choy. Um, yeah sure–anything to try new veggies! He said it reminded him of a giant celery stalk and was curious how it tasted. The tater tots and bok choy both made their way into my cart that night!
After school the next day, he asked me if we could make something with the bok choy. So after chatting it over with him and discovering the chicken breasts in the fridge waiting to be cooked up for dinner, we both decided to scrap my original dinner plans and make a Stir-Fried Chicken and Bok Choy.
I figured that Bok Choy was popular in Asian cuisine and my son absolutely loves Asian dishes that are a bit sweet and a bit spicy, so this seemed like a good way to introduce him to the vegetable. Plus, it was simple enough that he could handle making it himself–which he loves to have that control!
As he sliced the bok choy and peeled long strips of carrots, I gave him a quick run down of why bok choy is extremely healthy. I really don’t think he cared about that info at all, but in case you do, here it goes 🙂 It is the school teacher coming out in me!
Bok choy is a member of the cabbage family and is has high amounts of nutrients, antioxidants, and Omega-3s. It is high in fiber and low in calories. (9 calories per cup!!) Bok Choy is especially rich in vitamin C, vitamin A, and vitamin K. For a vegetable, it is a great source of calcium, folate, and magnesium as well. Bottom line–it just tastes good and is versatile. It is tasty raw and great sautéed or stir-fried. Grilled bok choy is fabulous as well.
But back to dinner. Tate got the chicken in some hot sesame oil and once almost cooked through, he added the carrots and bok choy. Then he made a simple 5 ingredient stir fry sauce and stirred it all up. We topped with fresh cilantro and dinner was done!
The verdict? We all loved it. Tate did mention that he prefers the bok choy raw, but still enjoyed it cooked. as well. Not surprising, as he prefers to eat most his veggies raw.
So next time you are out and see bok choy, grab it and get cooking. In 15 minutes, you will have a tasty dinner that is good for you and easy to prepare.
- For the Sauce:
- 2 tablespoons honey
- ½ teaspoon freshly grated ginger
- 2 cloves of garlic, grated or minced finely
- 2 tablespoons reduced soy sauce
- 1 tablespoon rice wine vinegar
- For the Stir-Fry:
- 1 teaspoon sesame oil
- 1 pound boneless, skinless chicken breasts, cut into 1 inch chunks
- 1 head of bok choy, washed and cut into 1 inch strips
- 2 large carrots, peeled in strips or ½ cup matchstick carrots
- 5-6 green onions, diced
- 1 tablespoon sesame seeds
- ¼ cup chopped cilantro, if desired
- Stir together all the ingredients for the sauce and set aside.
- Heat sesame oil in a large wok or skillet over medium-high heat. Add in chicken and cook for 5-7 minutes. Add in bok choy, carrots, green onions, and sesame seeds. Stir continuously for 3 minutes and then add in sauce. Cook until sauce has coated the chicken and vegetables and heated through.
- Serve with a sprinkle of cilantro if desired.