Simple Garlic Bok Choy Stir Fry

Sometimes, the simplest thing is also the tastiest. Everyone in our house loves bok choy - even our cats - so I'm surprised it took me this long to perfect this recipe to share on the blog. At any rate, it's a simple and comforting stir fry to make for a quick weeknight dinner. 

Ingredients:
1 package tofu (the brand we use has 45 mg total), drained and cubed
2 c. jasmine rice, cooked (0mg)
2T. peanut oil (or olive oil, if you prefer)
Approx. 1 c. chopped bok choy, with the leaves reserved (46mg)
3 cloves garlic, minced (0mg)
1/4 c. no salt added veggie stock (I make my own, but judging by the nutrition labels of what's on the market, I'd estimate this at 20mg, if not less)
3 tsp. Bragg's Liquid Aminos (960mg total)
2 stalks green onions, minced (4 mg)

While rice cooks in rice cooker, heat peanut oil in large skillet or wok. Saute garlic for about a minute, then add chopped bok choy. Saute for 2-3 minutes, then add tofu and saute for 3-4 minutes more. Mix together veggie stock and Bragg's and pour over bok choy and tofu. Stir to coat, then turn down heat to low. Cover and allow to simmer for about 5 minutes. Remove cover, add reserved leaves and DON'T stir - instead, replace cover and allow leaves to steam for another 10 minutes. Add green onions and once again don't stir mixture. Instead, replace cover and remove from heat. Allow to sit for 2-3 more minutes, then serve over rice.

Total sodium: 1075mg, excluding optional salsa and other condiments. Serves 4 (269mg per serving).

Simple Chinese 5-Spice Stir Fry

In the past, most of my stir fry recipes relied heavily on two things: sriracha and soy sauce*. Frequently, both were used in large quantities, and now I still rely on them quite a bit - just in markedly smaller amounts. For this one, I decided to only use Bragg's Liquid Aminos as the base, allowing the spices to do most of the heavy lifting. This stir fry is a little sweeter with just a hint of spicy.

Ingredients: 
1 package tofu (the brand we use has 45 mg total), drained and cubed
2 c. jasmine rice, cooked (0mg)
2T. peanut oil (or olive oil, if you prefer)
1 carrot, chopped (25 mg)
1 celery rib, chopped (32 mg)
1 broccoli crown, chopped (25mg)
(feel free to add in whatever veggies you have around, we usually mix it up quite a bit in the veggie department - but note that this may affect your sodium tally overall)
2 tsp Bragg's Liquid Aminos (640 mg)
1/4 c. water
2 tsp. Chinese Five Spice from Penzey's (0mg) 
1 tsp crushed red pepper
2 cloves garlic, minced
To taste: sesame oil & rice vinegar (both of which are 0 mg)
Optional garnish: chopped green onions (4.5 mg)

Cook rice according to directions on package, or in a rice cooker. In a large skillet or wok, heat peanut oil on medium heat and saute garlic and crushed red pepper for about thirty seconds, or til fragrant. Add veggies and tofu and saute for about 5 more minutes. In a small bowl or ramekin, combine Bragg's, water, Chinese Five Spice, sesame oil and rice vinegar. Stir to combine, then add to tofu and veggies. Stir to completely coat veggies and tofu, reduce heat to low and saute for a few more minutes, or until veggies reach desired amount of tenderness. Serve over rice. 

Total: 767, excluding optional garnish. Serves 2-4, depending on how hungry you are (384 mg per serving if divided in half; 192 mg per serving if divided into fourths).

*Also included in this category is Bragg's Liquid Aminos, which is similarly sodium-laden. 

Spicy Egg Noodle Stir Fry

Spicy noodle night is one of our favorite dinners - in fact, it's a recipe we enjoyed quite a bit before Tyler's diagnosis, and I quickly realized we could continue to enjoy it if I just made a few tweaks here and there, especially in the soy sauce department. Vegans can still enjoy this dish with a few minor tweaks (see asterisk below).

Ingredients: 
1 package tofu (the brand we use has 45 mg total), drained and cubed
1 package wide egg noodles* (we use Peapod store brand, which has 30mg total)
1 carrot (25 mg)
1 bell pepper (4 mg)
3 tsp. Sriracha (240 mg total)
1.5 tsp. Bragg's Liquid Aminos (480 mg total)
1 T. unsalted butter** (0 mg)
To taste: water**, paprika, red pepper flakes, sesame oil & rice vinegar (all of which are 0 mg)
Optional garnish:
Cilantro (1mg per sprig) and Green Onions (4.5mg in 30g)

Cook egg noodles according to package directions (obviously, omit salt if the instructions call for it). In large skillet, melt butter and saute red pepper flakes as it melts. Add tofu and veggies and saute for about 3 minutes. Add Sriracha, Bragg's, water, paprika, sesame oil, and rice vinegar, and stir to mix evenly. Add to drained noodles, stir, cover and set for about 5-10 minutes. Top with cilantro and green onions if desired.

*For a vegan version of this recipe, sub in wide rice noodles and 2T. olive oil in place of butter - it's just as delicious!
*I usually use about a 1/4 c. of water.

Total: 824, excluding optional garnish. Serves 2-4, depending on how hungry you are (412 mg per serving if divided in half; 206 mg per serving if divided into fourths).