Coping With Cancer

Crunchy Bok Choy Salad

Notes: This colorful salad is rich in protective carotenoids, including lutein from the bok choy. Both the red pepper and bok choy are excellent sources of vitamin C, which is important for a healthy immune system. The peanuts and peanut butter add protein, and the noodles round out this salad making it a meal in itself! (adapted from Cooking Light, August 2001)

Ingredients:

Dressing

  • 2 tbsp. sugar
  • 3 tbsp. seasoned rice vinegar (or cider vinegar)
  • 3 tbsp. soy sauce
  • 1 tbsp. peanut butter (creamy)
  • 3/4 tsp. curry powder
  • 1/4 tsp. crushed red pepper (or 1/8 tsp. cayenne)

Salad

  • 1 3-oz. pkg. ramen noodles
  • 1/4 cup dry-roasted peanuts
  • 3 cups thinly sliced bok choy (half regular & half baby bok choy is good)
  • 1 cup red bell pepper, sliced into very thin strips
  • 1 cup shredded carrot 
  • 1/2 cup diagonally cut green onions (used 1/2 bunch)

Directions:

To prepare dressing, combine first 6 ingredients in a large bowl; stir well with a whisk. To prepare the salad, crumble noodles; discard seasoning packet. Combine crumbled noodles, peanuts, bok choy, and the remaiing ingredients in a large bowl. Drizzle dressing over a salad; toss gently to coat. Serve immediately. Yield: 5 1-cup servings.

Each cup provides about 170 calories, 7g protein, 6g fat, 25g carbohydrates, and 3g fiber. Count each cup as 1 1/2 servings of vegetables.