Happy Thanksgiving for those of you who are celebrating today!
I’m going to keep it short and sweet since I know most of you are celebrating with friends and family – hopefully there’s a lot of pie involved and you’ll be enjoying leftovers for the next few days. When you’re ready for something on the lighter side, I encourage you to try this.
The Thursday Night Fry is a quick and easy meal I make from time to time. It’s ridiculously simple, totally satisfying, and nice and light. Imagine something along the lines of fried rice, but without any rice.
It starts with a simple omelet cooked in a touch of sesame oil. The omelet slides out of the pan and the greens slide in. This time I used pak choy, but often I use a head of broccoli broken into florets. The greens get stir-fried, and the omelet gets sliced into ribbons. Then it all gets tossed in the hot pan together, seasoned with soy and a touch of sriracha (or red pepper flakes) and finished with toasted sesame seeds.
The whole thing will take you less than 10 minutes to make from start to finish and makes a delicious and nutritious meal for one – although it’s easily doubled or tripled if you’re feeding a crowd.
Pak choy, also known as bok choy, is a member of the brassica family which also includes broccoli, collard greens, and kale. Pak choy is host to a number of antioxidant nutrients including vitamin C, carotenoids (a pre-curser to vitamin A), manganese, and zinc, as well as a range of phytonutrients. There are also many anti-inflammatory nutrients in pak choy, including the omega-3 fatty acid alpha-linolenic acid (ALA) and vitamin K. Pak choy, like other cruciferous vegetables, are a good source of glucosinolates – unique sulfur-containing compounds that have been shown to have cancer-protective properties. It’s also a good source of potassium, folate, vitamin B6, calcium, iron, vitamin B2, phosphorus, and dietary fiber.
- 1 Tbsp sesame seeds
- 2 bunches of pak choy, broken down into individual stalks
- 2 eggs, lightly whisked
- 1 tsp olive oil
- 1 tsp sesame oil
- 1 tsp Sriracha or hot red pepper flakes
- dash of liquid aminos or soy sauce
- Heat a medium skillet over medium high heat.
- Add sesame seeds to the hot dry pan, and toast for a few minutes until they are starting to turn brown and fragrant. Remove from the pan and set aside.
- Heat the oils in the pan for a a minute, then add the eggs.
- Wait a minute while the bottom of the omelet browns ever so slightly, swirl the pan, then using a spatula fold the omelet into thirds, wait a moment, then slide it out of the pan onto a cutting board. Now add the pak choy to the oil that remains in the pan.
- Stir-fry, stirring every minute or so until the greens are just wilted.
- Slice the omelet into very thin strips and add back into the pan.
- Toss everything together, season with Sriracha and soy sauce.
- Slide into a serving dish and sprinkle toasted sesame seeds over top.
- Serve while still very warm.