Mediterranean Diet Stir-Fried Bok Choy
Elevate your vegetable game with this Mediterranean Diet Stir-Fried Bok Choy recipe! Combining the crisp, fresh flavor of bok choy with the delightful tang of cherry tomatoes, the briny punch of Kalamata olives, and a zesty touch of lemon juice, this dish is packed with vibrant Mediterranean-inspired ingredients. A quick sauté in fragrant garlic and extra virgin olive oil brings out the natural sweetness of the bok choy, while dried oregano and optional red pepper flakes add a savory kick. Perfect as a nutrient-rich side dish or a light main course when paired with protein, this recipe not only bursts with flavor but fits seamlessly into a heart-healthy diet. Ready in under 20 minutes, it’s the ideal match for busy weeknights and special occasions alike. Garnish with parsley for a fresh finish and enjoy!
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Recipe Information
Ingredients
- 4 cups Bok Choy (baby or regular, halved or chopped into bite-sized pieces)
- 2 tablespoons Olive oil (extra virgin)
- 3 cloves Garlic (finely minced)
- 1 cup Cherry tomatoes (halved)
- 0.25 cup Kalamata olives (pitted and sliced)
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 teaspoon Oregano (dried)
- 0.25 teaspoon Red pepper flakes (optional, for a slight kick)
- 0.5 teaspoon Salt (to taste)
- 0.25 teaspoon Black pepper (freshly ground, to taste)
- 2 tablespoons Fresh parsley (chopped, for garnish)
Instructions
Wash the bok choy thoroughly under cold water to remove any soil or grit. If using baby bok choy, halve them lengthwise. If using regular bok choy, chop them into bite-sized pieces, separating the stems from the leafy tops.
Heat a large skillet or wok over medium-high heat. Add the olive oil and let it warm up for about 30 seconds.
Add the minced garlic and sauté for 30 seconds until fragrant, being careful not to burn it.
Add the bok choy stems to the skillet and stir-fry for 2–3 minutes until they begin to soften. Then, toss in the leafy tops and stir-fry for another 2 minutes until everything is tender but still crisp.
Add the cherry tomatoes, Kalamata olives, lemon juice, dried oregano, and red pepper flakes (if using). Stir everything together and cook for another 2 minutes to combine the flavors.
Season with salt and freshly ground black pepper to taste.
Remove from heat and transfer the stir-fry to a serving platter or individual plates.
Garnish with freshly chopped parsley before serving. Serve warm as a side dish or pair it with a protein of your choice for a complete meal.
Nutrition Facts
Calories |
437 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.8 g | 48% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1713 mg | 74% | |
| Total Carbohydrate | 20.5 g | 7% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 7.6 g | ||
| Protein | 6.4 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 318 mg | 24% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1058 mg | 23% | |
*The % Daily Value 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.
