I recently picked up the latest copy of LCBO’s Food and Drink. It is a fabulous free magazine of superior quality filled with beautiful photography, yummy recipes and information on beverages including great wine and food pairings.
Their latest Spring edition focuses on spring salads and I decided to adapt this salad and include it in our repertoire of healthy low carb salads and I was not disappointed. It made a refreshing Sunday night meal that didn’t take too much time to make which was good because I had a playoff soccer game at 3:00 pm and knew the troops would be hungry for something shortly after I got home. Oh and for the record we lost 4-6 but the last time we played this team we lost 14-0 and 10-1 so a 2 point spread is a small victory for us. Yes, we are not super stars heading for FIFA soccer but we had fun and got some great exercise while doing it.
So back to this yummy salad. I used the Organic Black Bean Spaghetti noodles to keep the carbs down and protein and fibre up. It packs a protein punch at 23g and fibre at 11g leaving only 4g net carbs per serving. Considering pasta and noodles of any sort are VERY high in carbs this is a low carb dream come true.
The main leafy green is Bok Choy…hence the name of the recipe 😉 Bok Choy has anti-inflammatory benefits, decreases the risk of some cancers and rated as one of the top vitamin K rich foods. Vitamin K helps with blood coagulation and manipulate binding of calcium in bone and other tissues.
Oranges of course are full of vitamin c and add a refreshing sweetness to this dish. I think the next time I make this salad I will try it with blood oranges. Blood oranges are a natural mutation of the orange, which is itself a hybrid, probably between the pomelo and the tangerine but I think the dark crimson hue of the flesh will be a beautiful contrast with the rest of the salad.
Orange Bok Choy and Black Bean Noodle Salad Recipe
By March 18, 2015Published:
- Yield: 4 Servings
- Prep: 10 mins
- Cook: 12 mins
- Ready In: 22 mins
- 6 oz Organic Black Bean Spaghetti
- 2 oranges
- 2 tbsp vegetable oil
- 3 tbsp soy sauce
- 1 tbsp clover honey
- 2 tsp fish sauce or vegetarian fish sauce, or dark sesame oil
- 1 tsp Sriracha sauce or to taste
- 1/2 tsp dry mustard
- 2 tsp sesame seeds
- 3 cups baby Bok Choy coarsely chopped
- 1 large carrot thinly sliced
- 1/2 large pepper red, sliced into thin strips and strips cut in half
- 2 spring onions thinly sliced
- Bring a pot of salted water to a boil, add noodles and cook as to package directions. Drain and rinse under cool water. Drain well.
- Grate zest from 1 orange, squeeze 1/4 cup of juice and place in a large bowl.
- Peel other orange and remove all white pith. Cut each segment in half and refrigerate in a small bowl until serving.
- In the large bowl with zest, add soy sauce, honey, fish sauce, Sriracha and 1 tbsp oil. Mix well.
- Measure out 1/4 cup and put aside for the vegetables (at room temperature). Add cooled noodles to remaining dressing and toss to coat. Cover and refrigerate till ready to use.
- Toast sesame seed in a large dry skillet over medium heat until golden brown. Remove from pan and set aside.
- Heat skillet on medium heat and add remaining oil. Add carrot, bok choy, red pepper and saute till bok choy is wilted. Pour in reserved dressing and stir to coat.
- Add orange segments and spring onions to noodles and mix. Plate noodle mixture then top with warm vegetables and toasted sesame seeds.