Friday, December 30, 2011

Stir-fried Tofu and Vegetables with Miso Sauce


I was so excited about the success of my first blog post last night, I literally couldn't fall asleep.  So I decided with a little bit of time on my hands again today that I would post another.... My first recipe!!

I decided to start with my dinner last night :) This meal was quick and easy and tasted delicious! It was different from my usual stir-frys I normally make, and it was nice to use some of my shiro (white) miso I still had in the fridge from a meal last week.  

The only time consuming thing about this recipe is cutting the vegetables. cutting them finely though, will allow it to cook in a flash. I served this on a bed of brown rice, however you can use quinoa or buckwheat noodles etc.

PLEASE NOTE: Nutritional facts at the bottom do NOT include brown rice.

Stir-Fried Tofu and Vegetables with Miso Sauce

2 teaspoons minced garlic
700g baby bok choy
2 carrots
200g mushrooms
1/2 red bell pepper
150g snowpeas
300g baked tofu (see recipe below)

2 tablespoons shiro (white) miso
1 teaspoon cornstarch
1/2 cup water
1 teaspoon sambal oelek or other chile sauce
1 tablespoon mirin (rice vinegar)
1 teaspoon agave nectar (or other liquid sweetener)
1/4 teaspoon toasted sesame oil (optional*)
Wash bok choy, cut off the green tops, chop them coarsely, and place in a bowl. Slice the white parts about 1/2-inch thick and place in another large bowl. Cut the carrot into matchsticks and add it to the white bok choy bowl. Slice the mushrooms, and put them with the carrots. Cut the tops off the snowpeas and cut in half, slice the bell pepper thinly and add both to the bok choy greens. Dice the tofu and set aside.
Place the miso and cornstarch into a bowl and gradually add the water as you whisk it to combine smoothly. Add the remaining sauce ingredients and set aside.
Heat a large non-stick skillet or wok (or regular skillet that has been rubbed or sprayed lightly with extra virgin olive oil). When it’s hot, add the garlic and stir for about 30 seconds. Add the white bok choy/carrot mixture and 2 tablespoons water and cover immediately. Steam for about 2 minutes. Add the bok choy greens, cover, and cook until just wilted, about 1-2 minutes. Stir in the tofu and the sauce and cook until tofu is heated through and sauce is slightly thickened. Serve immediately over brown rice.
Servings: 3
Baked Tofu

300g extra-firm tofu (NOT Silken)
About 1/8 cup tamari
Preheat oven to 190 C.
Slice tofu 1cm thick. Brush each slice, back and front, with tamari and allow to marinate for 10 minutes.
Place on a lightly oiled baking sheet and bake for 30-35 minutes, turning once halfway through, until a deep, golden brown and crispy on the outside but still tender on the inside. Remove from oven.
Cut each slice of tofu into 4 pieces and add to the stir-fry towards the end.

Nutritional Facts

Nutrition (per serving): 169 calories, 51 calories from fat, 6.1g total fat, 0mg cholesterol, 623.9mg sodium, 820.2mg potassium, 19g carbohydrates, 4.3g fiber, 9.8g sugar, 13.4g protein.

1 comment:

  1. love love LOVE it bec you are so inspirational its amazing... can't wait for your next post!!!xoxoxoxo