|Healthy Tofu Stirfry|
I’ve been trying to cut down on my animal products lately and introducing some vegetarian alternatives to my menu. So, you have to try tofu – right? Actually, tofu is like flavorless protein that comes in several varieties – silken, soft, medium, firm and extra firm. The silken or soft you might add as an ingredient to a smoothy, sauce or custard, with medium to firm varieties cut into pieces or crumbled as a trade off for meat.
Tofu is made from soybeans and although it does have fat in it, there is little saturated fat and no cholesterol. Tofu is generally considered a healthy vegetarian protein source. (And economical) There are dozens of sites that tout the health benefits of tofu so feel free to search them out. Today, we’ll just settle on one way to prepare it that was quite tasty.
Because Scott doesn’t like the thought of tofu too much, I added 1/2 cup of black beans to help with texture and color. I will say, you should spice up your tofu by marinating or seasoning directly, as it doesn’t have much pleasing flavor on its own and takes on the flavor of what you season it with.
Tofu, Greens and Beans – By Debra Crawford
1/2 – Pound Firm Tofu, cut into 1/2″ cubes
1/4 – Cup Soy Sauce
1 – Tablespoon Seasame Oil
4 – Baby Bok Choy, roughly sliced
4 – Green Onions, tops included
8 – Shitaki Mushrooms, tough stems removed and sliced
2 – Cloves Garlic, minced
2 – Teaspoons Fresh Ginger, minced
1/2 – Cup Black Beans, rinsed and drained
1/2 – Cup Vegetable broth, white wine or chicken broth
Salt and pepper to taste
Syrachai Hot Sauce (or your choice)
In medium sized bowl, add tofu, garlic, soy, ginger. Marinate at least 1/2 hour. Drain off juices and reserve. Heat a non-stick fry pan or wok. When hot, add sesame oil and pour in tofu, cooking until tofu begins to dry and brown. Add mushrooms and reserved liquid and 1/2 Cup vegetable broth, wine or other broth as desired. Cook gently until mushrooms are tender. Check salt level and salt and pepper as necessary. Add bok choy, cook until bok choy is wilted. Add green onions and a splash of rice wine vinegar. Heat through.
Serve over rice and add syrachai or another hot sauce if desired.