Chow down on stir-fried bok choy with snap peas

Besides being delicious, bok choy has more of the disease-fighting  beta-carotene than other types of cabbage. It's low in calories, fat free, and is a rich source of fibre and vitamin C. Here's a great recipe that's packed full of it.

This recipe is quick! It takes 10 minutes to prepare, 10 to cook, and serves 4. Here's what you'll need:

• 10 ml (2 tsp) olive oil
• 1 medium carrot, cut into matchsticks
• 30 ml (2 tbsp) slivered fresh ginger
• 500 g (1 lb) bok choy, cut into very thin slices
• 250 g (1⁄2 lb) sugar snap peas, trimmed
• 45 ml (3 tbsp) orange juice concentrate
• 15 ml (1 tbsp) brown sugar
• 15 ml (1 tbsp) low-sodium soy sauce
• 2 ml (1⁄2 tsp) salt
• 5 ml (1 tsp) cornstarch blended with 15 ml (1 tbsp) water

1. Heat 50 millilitres (1⁄4 cup) water and the oil in a large non-stick frying pan over medium heat. Add carrot and ginger. Cook, stirring frequently, until carrot is crisp-tender, or about three minutes.
2. Add bok choy, sugar snap peas, orange juice concentrate, brown sugar, soy sauce, and salt. Cover and cook for three minutes or until bok choy begins to wilt.
3. Uncover and cook, stirring frequently, until bok choy is crisp-tender or about two minutes. Stir in the cornstarch mixture and cook, stirring constantly, until vegetables are evenly coated, or about one minute.

Each serving contains the following:

• 109 Calories
• 4 g Protein
• 2.5 g Fat (including 0.5 g saturated fat)
• 19 g Carbohydrates (3 g fibre)
• 0 mg Cholesterol
• 630 mg Sodium

• The freshest pea pods at the market will look shiny and firm. If rubbed together they squeak a little.
• Avoid any pale green or yellow pods, as this indicates that their sugars have begun to turn to starch. If possible, taste one to test.
• The sweetest green shell peas are best small to medium sized. They should fit snugly inside their pods without looking swollen or crowded.
• Large, heavy, shell pea pods usually signal that the peas will be tough and starchy. On the other hand, light, thin pods indicate bland peas.

This tasty stir fry makes an amazing side dish, or even a meal on its own if you increase the size of each serving. Try it out and start enjoying the flavour and health benefits that bok choy has to offer.