Saturday, March 13, 2010

Tofu Stir Fry

We love tofu! It is a very nutritional and versatile ingredient for main courses, soups and sanwiches. The hard version of tofu can make a perfect grill especially when mixed with other ingredients, or well seasoned with salt, black pepper and olive oil.

Tofu provides loads of calcium, iron, B-vitamins, isoflavones and relatively low calories when compared to milk cheeses.

Try this recipe and you’ll fall in love with tofu.

Tofu Stir Fry
Servings: 4 portions

- 1 16-oz package extra-firm, water-packed tofu
- 1/2-1 cup plus 1 tablespoon cornstarch
- 1 bag, 12-oz, Fresh Stir Fry Veggie Medley (or cut your own – whatever veggies you like!)
- 2 tablespoons canola oil
- 1/2 cup vegetable broth
- 1 1/2 tablespoons water

- 1/4 cup lemon juice
- 1/4 cup lime juice
- 1/2 cup soy sauce
- 1/4 cup brown sugar
- 1 tsp minced garlic
- 1 tsp minced ginger
- 1 tsp toasted sesame oil

Drain tofu; cut into 6 slices width-wise. Press tofu for at least 30 minutes, preferably 1 hour. Mix ingredients for marinade; microwave for 2 minutes or cook over low heat in a saucepan and stir until sugar is completely dissolved. Reserve approx 2/3 cup for sauce, 1/3 cup for actual marinade.
Cut pressed tofu into cubes (6 cubes per slice). Place in a glass dish or plastic zipper bag; pour the 1/3 cup of marinade over the tofu. Marinate for at least 1 hour; preferably 4-6.
Heat 2 tablespoons of oil in large skillet or wok over medium/medium-high heat. Remove tofu from marinade; coat with 1/2 cup cornstarch. Shake off excess.

Make sauce: Add reserved marinade to a saucepan, along with the 1/2 cup vegetable stock/broth. Bring to a rolling boil; boil for 2 minutes to reduce a bit and concentrate the flavors. Whisk together 1 tablespoon cornstarch and 11/2 tablespoons of cool water in a small dish until smooth. Turn sauce down to medium-high; add cornstarch slurry, whisking continuously. Continue to stir until sauce starts to thicken; reduce to low heat. Sauce should lightly coat the whisk.
Cook Tofu: Add tofu to hot pan, being careful to not overcrowd. You’ll probably need to do it in 2 batches. Resist the urge to touch your tofu cubes until they are golden brown on one side – then use tongs to flip. Once golden brown on both sides, remove from pan. Add veggies to pan (you might need to add a bit more oil) and stir-fry until bright and tender-crisp.
Combine: Return tofu to pan with veggies. Add enough sauce so that everything is lightly coated, but not drowning in sauce.
Serve over hot brown rice. Add extra sauce if desired!
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1 comment:

  1. this looks really yummy. I'm going to try it this week. Thank you