Sauteed Baby Bok Choi

baby bok choi

Recipes, Sides | March 13, 2016 | By

I fell in love with Baby Bok Choi from my first taste. I’ve modeled this recipe after a local asian restaurant’s version that made my first impression of this veggie – a real keeper and a great low carb side dish.

I make this side about once a week when I can find Baby Bok Choi at its freshest. My local Big Y or the Fresh Market are my go-to sources for the most consistent quality. Konnichiwa!

Sauteed Baby Bok Choi
Serves 2
A simple asian inspired side dish
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Prep Time
10 min
Cook Time
11 min
Total Time
20 min
Prep Time
10 min
Cook Time
11 min
Total Time
20 min
170 calories
3 g
9 g
17 g
2 g
4 g
78 g
164 g
1 g
0 g
13 g
Nutrition Facts
Serving Size
78g
Servings
2
Amount Per Serving
Calories 170
Calories from Fat 152
% Daily Value *
Total Fat 17g
26%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 9g
Cholesterol 9mg
3%
Sodium 164mg
7%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
1%
Sugars 1g
Protein 2g
Vitamin A
2%
Vitamin C
0%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large clove of garlic - thinly sliced
  2. 1/2 lb baby bok choi - about 4 small heads
  3. 1/2 cup chicken stock
  4. 1 tbsp EV olive oil
  5. 1/2 tbsp EV butter
  6. 1 tbsp toasted sesame oil
  7. fresh ground salt and pepper
Instructions
  1. Cut off bottom stem of each baby bok choi head and rinse.
  2. Saute garlic in olive and sesame oil until golden. Then add butter.
  3. Add baby bok choi and saute on medium for 8 minutes till tender.
  4. Add salt and pepper.
  5. Add chicken stock and reduce by half for about 3 minutes.
  6. Serve hot.
beta
calories
170
fat
17g
protein
2g
carbs
3g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

A Magical Cauliflower Mash

Cauliflower Mash

Sides | February 18, 2016 | By

Use a Magic Wand to make the perfect Cauliflower Mash

There are a lot of great cauliflower mash or puree recipes out there but my version is worth serious consideration. I borrowed some of this technique from my old mashed potato days. I have to say – I don’t miss them at all. This new standby goes well with so many great mains and is the perfect sub for that high-carb mashed bomb of old.

leeksSimmering the leeks or onion in the butter softens them and adds great flavor to the puree.

I’ve made these for company and converted many a guest that previously swore, “they did not like cauliflower”!

Try some smoked or flavored salts to shift the taste to your liking. In the summer I add fresh chives from the side of my house. Get creative and there is no end to what this side can be paired with.

Cauliflower Mash
Serves 4
A creamy cauliflower puree with great flavor
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
195 calories
12 g
29 g
15 g
6 g
7 g
259 g
241 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
259g
Servings
4
Amount Per Serving
Calories 195
Calories from Fat 129
% Daily Value *
Total Fat 15g
22%
Saturated Fat 7g
35%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 29mg
10%
Sodium 241mg
10%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
10%
Sugars 5g
Protein 6g
Vitamin A
12%
Vitamin C
90%
Calcium
5%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cups of cauliflower - 1 head
  2. 16 oz. chicken stock
  3. 3/4 cup leek - chopped
  4. 3 tbs butter - Kerrygold or some other equivalent
  5. 1 tbs good extra virgin olive oil - for drizzle
  6. 1/8 cup of half n half
  7. fresh ground salt and pepper
Instructions
  1. Cut cauliflower into same size pieces - medium florets
  2. In a large pot add cauliflower and chicken stock and then add water to cover cauliflower.
  3. Cover and cook on med until fork tender - about 25 minutes
  4. While cauliflower is cooking in a small sauce pan add chopped leeks, butter and salt and pepper, then simmer on low about 10 min.
  5. Add half n half and turn off heat.
  6. Drain cauliflower well then add butter and leek mixture to the larger pot with cauliflower.
  7. With an immersion blender (magic wand) - puree until smooth.
  8. Add salt and pepper to taste.
  9. Cover until ready to plate.
  10. Drizzle olive oil over top.
Notes
  1. Chopped onions can be used in place of leeks.
  2. Light cream can be used in place of half n half.
  3. Alternatively, a bullet blender could work but be sure not to over puree.
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calories
195
fat
15g
protein
6g
carbs
12g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Spinach and Brussel Sprout Salad

Salads, Sides | December 29, 2015 | By


I have been part of the brussel sprout camp for some time now. If you have not yet joined I can understand as they do need to be prepared well – not under cooked…. not overcooked and properly seasoned. I have come to love a roasted brussel sprout so I thought I would venture out of my norm and try some salad variations and this spinach and brussel sprout salad has become a keeper at our house. Hope you enjoy it as well.

 

Spinach and Brussel Sprout Salad
Serves 2
A zesty and easy salad you will come back to again and again.
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
347 calories
14 g
13 g
31 g
8 g
6 g
195 g
564 g
3 g
0 g
23 g
Nutrition Facts
Serving Size
195g
Servings
2
Amount Per Serving
Calories 347
Calories from Fat 267
% Daily Value *
Total Fat 31g
47%
Saturated Fat 6g
31%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 19g
Cholesterol 13mg
4%
Sodium 564mg
24%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
24%
Sugars 3g
Protein 8g
Vitamin A
97%
Vitamin C
111%
Calcium
19%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the dressing
  1. 1 small clove of garlic
  2. 1/8 tsp kosher salt
  3. 1/8 tsp Fresh ground pepper
  4. 1 tsp whole grain Dijon mustard
  5. 2 tsp sherry vinegar
  6. 1/8 tsp fresh ground pepper
  7. 1/8 tsp honey
  8. 2 tsp fresh lemon juice
  9. 1 tsp lemon zest
  10. 1 tbs water
  11. 3 tbs EV olive oil
For the salad
  1. 1/4 lb Brussel Sprouts
  2. 3 cups of fresh baby spinach
  3. 1/4 cup fresh avocado
  4. 1 tbs toasted pumpkin seeds
  5. 1 tbs toasted sliced almonds
  6. 1/8 cup of fresh blueberries
  7. 1/4 cup Manchego cheese or Parmesean cheese - shaved
  8. Fresh ground salt and pepper.
For the dressing
  1. On a wooden cutting board make a paste of the garlic and salt with the edge of a large chef knife.
  2. In a small bowl add the garlic paste, mustard, vinegar, pepper and wisk.
  3. Add the lemon juice, honey, lemon zest and wisk again.
  4. Drizzle olive oil while wisking
  5. Add water and wisk again.
For the salad
  1. Slice the brussel sprouts thin - leave out the bottom stem
  2. In a large salad bowl add the spinach and brussel sprouts.
  3. Add seeds, nuts, and blueberries.
  4. Toss salad with dressing.
  5. Add fresh ground salt and pepper to taste.
  6. Add avocado.
  7. Add cheese.
beta
calories
347
fat
31g
protein
8g
carbs
14g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/