Zippy Yams and Bok Choy Recipe

Zippy Yams and Bok Choy Recipe

Week 1 | Week 2 | Week 3


 Zippy Yams and Bok Choy-1

Makes 4 servings

The chili paste, lemon, and garlic give this recipe a delightful zip which is a welcome way to eat nutrient-rich vegetables like yams and bok choy. The bok choy in this recipe is a great source of calcium and folate. If you can’t find the vegetarian Worcestershire sauce, you can skip it and the dish will still be packed with flavor.

  • 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
  • Juice of 1/2 lemon

 Zippy Yams and Bok Choy-2

 Zippy Yams and Bok Choy-3

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

Source: Amy Joy Lanou, Ph.D.