Spicy Tatsoi

Spicy Stir Fried Tatsoi

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 12 ingredients
Spicy stir fried tatsoi is an easy, delicious way to make the most of this dark green member of the nutritious cruciferous family. Some studies show that cruciferous vegetables may be protective of some...

Ingredients

  • 2 tablespoons olive oil
  • ½ teaspoon cumin seed
  • 1 teaspoons finely diced fresh ginger
  • 1 small clove garlic sliced
  • 1 Serrano pepper seeds removed and finely diced
  • 1 medium shallot thinly sliced.
  • 4 to 6 small carrots julienned
  • ½ lemon, juice & zest, juice divided.
  • 1 small head of tatsoi, leaves and stems
  • 2 tablespoons shredded basil leaves
  • Sea salt
  • Water as needed.

Nutrition Facts

Calories

101 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

10 g

Sugar

5 g

Fiber

3 g

Protein

1 g

Sodium

223 mg

Directions

  1. Heat the oil in a wok over a medium high flame. Add the cumin, and let sizzle for 30 seconds or until the cumin darkens. Add the ginger, garlic and Serrano chili. Cook stirring until garlic starts to color. Add shallots cook stirring 2-3 minutes or until
  2. Add the carrots. Sprinkle with salt. Stir-fry for 2-3 minutes. Add lemon zest and ½ the lemon juice. When it evaporates add 2 tbsp water. Cook stirring over high heat until the water has almost gone and the carrots have softened, about 5 minutes.
  3. Add the tatsoi. Mix into the veggies. Stir-fry for about 2 minutes, then add another tablespoon of water. This will create steam. Cover the wok and lower heat to medium. Cook 1-2 minutes or until the tatsoi stems begin to soften.
  4. Remove the lid, raise the heat to medium high, and stir-fry until any liquid has evaporated. Add the remaining lemon juice and the basil leaves. Cook 1 minute.Serve immediately.

Chef Tips

If basil is out of season, add some mint leaves or a teaspoon of frozen pesto.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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