4 servings |
Bok Choy

Ingredients:

  • 3 ½ cups leftover cooked rice (brown or hapa
    rice recommended)
  • 1 (5 oz) can of chicken, drained, no salt added
  • ½ cup frozen or canned corn kernels, low
    sodium
  • ¾ cup frozen or canned peas, low sodium
  • ¾ cup frozen or canned carrots, low sodium
  • 2 cups fresh bok choy, chopped into pieces
    similar to other vegetables
  • 1 medium round onion, diced
  • 2 cloves of garlic
  • 1 TBSP Aloha brand shoyu, low sodium
  • White pepper

Serve on the side to compliment meal:

  • 4 apple bananas, to eat on the side

Directions: 

Remember to practice food safety when cooking!

  1. Chop onion. Set aside
  2. Mince garlic. Set aside
  3. Drain chicken and vegetables (if using canned)
  4. Chop the bok choy’s white parts to be similar size of the other
    vegetables. Cut the green leafy parts into strips — it will shrink
    when cooked. Keep whites separate from green leaves
  5. In a large non-stick pan on medium high heat, heat the olive oil
  6. Add onions and cook for about 1 minute, stirring occasionally to
    cook evenly
  7. Add garlic and the white part of the bok choy and cover with a lid.
    Cook for about 1 minute. If pan gets dry and ingredients start to
    stick to the pan, add a tablespoon of room temperature or hot
    water
  8. Add the rest of the ingredients to the pan. Toss and gently stir
    until all ingredients are cooked and heated through
  9. Add sesame oil once fried rice is done cooking and stir throughout
    rice
  10. Serve fried rice with a banana on the side

Nutrition Facts:

Serving Size (459g)
Amount Per Serving
Calories: 410

Check serving size first – how many servings are in one container? The nutrients listed on the label are only for one serving.

Total Fat: 7g (9% Daily Value)
Saturated Fat: 1.5g (8% Daily Value)
Trans Fat: 0g

Limit saturated fats and trans fats.

Cholesterol: 30mg (10% Daily Value)
Sodium: 510mg (22% Daily Value)


Total Carbohydrate: 72g (26% Daily Value)
Dietary Fiber: 9g (32% Daily Value)
Total Sugars: 15g
Includes 0g Added Sugars (0% Daily Value)

Opt for whole grain carbohydrates and reduce added sugars.

Protein: 18g

Choose higher protein products.

Vitamin D: 0%
Calcium: 8%
Iron: 10%
Potassium: 15%

The % Daily Values tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Developed in collaboration with CTAHR’s Department of Human Nutrition, Food and Animal Sciences, its Dietetics Program and nutrition students.