Tofu and Broccoli Stir Fry

Posted on June 18, 2010. Filed under: Athletic, Healthy Recipes | Tags: , , , , , , , , |


The secret of a good stir-fry is to have all of your ingredients at hand, sliced, chopped, minced, and measured before your begin, so that you can proceed quickly. That way the end result will be vegetables that are crisp and colorful, not soggy or discolored by over-cooking. Start with the longest-cooking ingredient and finish with the bean sprouts and green scallions. Do not add all of the oil at once but as it is needed, a tablespoon at a time. Serve the stir-fry with steamed brown rice.

Serves 4, 634 calories (half of the calories came from the tofu)

 



Ingredients:

 

  • 1 tablespoon canola oil
  • 1/2 cup sliced shiitake mushrooms, stems discarded, or 1/2 cup sliced button mushrooms
  • 1 tablespoon sesame oil
  • 1 cup broccoli crowns, stems sliced thinly and florets cut into small pieces
  • 1 cup bok choy, cut into 2-inch pieces
  • 1 teaspoon minced garlic
  • 1 tablespoon grated fresh ginger root
  • 1 pound firm tofu, drained and cut into 1-inch cubes
  • 1 cup low-fat, low-salt chicken or vegetable stock
  • 1 cup bean sprouts
  • 2 tablespoons light soy sauce
  • 2 tablespoons sliced scallions
  • 2 tablespoons chopped fresh cilantro
  • Salt and freshly ground pepper

 

 

Directions:

 

  • Heat a wok or large heavy skillet over high heat until hot.
  • Add one tablespoon canola oil and stir-fry the mushrooms.
  • Add the sesame oil a bit at a time as you add broccoli, bok choy, garlic, and ginger.
  • Stir-fry the vegetables until they just begin to soften.
  • Add the tofu and stock.
  • Cover and heat through, about one minute.
  • Finally, add the bean sprouts and stir well to heat through.
  • Stir in the soy sauce, scallions, and cilantro.
  • Season to taste with salt and pepper.

 

 

I have to say I had a lot of strategic issues with this dish. I was appalled at the idea of throwing in raw tofu last instead of sautéing it first. I like my tofu cooked and flavorful! Also, I thought it was really strange that the mushrooms should be cooked first instead of the broccoli. Still, it taught me how I might make even better stir fry: cilantro and scallions, a must have next time I make my own stir fry! I’m also really leery of putting vegetable stock in my stir fry because then it becomes less of stir fry and more steamed veggies, but I suppose the original cook was aiming for a lower fat meal than oily stir fry.

 

Recipe taken from: http://www.getwiththeprogram.org/dinner.html

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