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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Scrambled Egg Whites with Spinach and Orange

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


With the added flavor of tomato, cayenne and orange, you won’t miss the yolks.

Serves 2, Calories: 85 (not including the whole orange)

 

Ingredients:

 

  • 6 egg whites
  • 2 tablespoons tomato sauce
  • Nonfat cooking spray
  • 4 ounces fresh spinach, well washed and stems trimmed
  • Dash of cayenne pepper
  • Salt to taste
  • Grated rind of one orange

Directions:

 

  • Beat the egg whites until frothy, and then blend in the tomato sauce.
  • Heat a skillet over a medium flame and spray with cooking spray.
  • Sauté the spinach until it is wilted and there is no liquid in the pan.
  • Pour in the egg whites, season with cayenne pepper and salt, and cook slowly, stirring until thickened.
  • Sprinkle with grated orange rind and serve immediately.

 

This dish really surprised me. I didn’t have very high expectations for it but it turned out pretty alright. I think if I were to make this again I would add some cilantro to it to add more flavor but the most shocking thing about this dish was that the orange rind, the ingredient I expected the least from really salvaged it. If you’re looking for a low fat breakfast, definitely try this out but if not, keep the yolk!

 

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

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