Cooking for Wellness

Veggie and Tofu Stir-fry

Apr. 18, 2016

This colorful and quick-cooking main dish is full of flavor from a sesame-ginger sauce. The combination of bok choy, carrots and snow peas provides vitamins, phytonutrients and dietary fiber. Be creative with using different vegetables or protein sources such as chicken, shrimp or tempeh to customize the recipe. Serve with brown rice, quinoa or soba noodles to complete the entree.

Serves

  • 4

Ingredients

  • 1 14-oz. package water-packed, extra-firm tofu, drained
  • 1 tbsp canola oil, divided
  • 1/4 tsp black pepper
  • 3 1/2 tsp cornstarch, divided
  • 3 green onions, cut into 1-inch pieces
  • 3 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 8 oz. baby bok choy, quartered lengthwise
  • 1 cup carrots, shredded
  • 1 cup snow peas, trimmed
  • 1 tbsp rice vinegar
  • 1/4 cup vegetable broth
  • 2 tbsp soy sauce, preferably reduced sodium
  • 1 tbsp hoisin sauce
  • 1 tsp sesame oil

Instructions

  1. Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 1/2-inch squares. Place tofu on several layers of paper towels in a straner over the sink; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally.
  2. Heat a large wok or skillet over high heat. Add 1 1/2 teaspoons canola oil to pan; swirld to coat. Combine tofu, black pepper and 2 teaspoons cornstarch in a medium bowl; toss to coat. Add tofu to pan; stir-fry 8 minutes, turning to brown on all sides. Remove tofu from pan with a slotted spoon; place in a medium bowl.
  3. Make sauce: Combine 1 1/2 teaspoons cornstarch, rice vinegar, vegetable broth, soy, sauce, hoisin sauce, sesame oil in a small bowl. Stir with a whisk until well combined. Set aside.
  4. Add onions, garlic and ginger to pan; stir-fry 1 minute. Remove from pan; add to tofu.
  5. Add remaining 1 1/2 teaspoons canola oil to pan; swirl to coat. Add bok choy; stir-fry 2 minutes. Add carrots and snow peas; stir-fry 2 additional minutes.
  6. Return tofu mixture to skillet with sauteed vegetables. Pour sauce mixture over tofu and vegetables. Cook over medium heat until slightly thickened (about 1 minute).

Alternate preparation: Instead of sauteeing tofu in Step 3, it can be baked in the oven. Preheat the oven to 350 degrees. Line a baking sheet with parchment paper. Toss tofu cubes with cornstarch to make them crispier. Arrange the tofu on the baking sheet in a single layer. The tofu will shrink as it bakes. Bake until the outside of the tofu is golden and the pieces look slightly puffed, 20 to 45 minutes, depending on the size and shape of your tofu. Toss the tofu every 1- minutes so the pieces bake evenly.

Source

www.cookinglight.com