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Food for Life Recipes

Zippy Yams and Bok Choy
 



Makes 4 servings

2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon vegetarian Worcestershire sauce
1/2 teaspoon Thai chili paste
2 small heads bok choy, finely sliced
1 juice of 1/2 lemon

Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft.

Sprinkle lemon juice over the mixture and serve.


Per serving (1/4 of recipe)

• Calories: 88
• Fat: 0.6 g
• Saturated Fat: 0.1 g
• Calories from Fat: 6.3%
• Cholesterol: 0 mg
• Protein: 6 g
• Carbohydrates: 17.5 g
• Sugar: 7.4 g
• Fiber: 4.8 g
• Sodium: 172 mg
• Calcium: 315 mg
• Iron: 3.8 mg
• Vitamin C: 91 mg
• Beta Carotene: 12247 mcg
• Vitamin E: 0.6 mg
• Potassium: 1255 mg per serving


Source: Amy Joy Lanou, Ph.D., and 21-Day Vegan Kickstart

 



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