Sesame-Soy Tofu and Vegetables

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Sesame-Soy Tofu and Vegetables

 

Recipe By :The Menopause Cookbook - Hope Ricciotti,M.D., and Vincent

Connelly

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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SAUCE

1 teaspoon sesame oil

1 tablespoon ketchup

1 tablespoon Dijon mustard

4 tablespoons shoyu or tamari

3 tablespoons vegetarian oyster sauce

1 teaspoon sugar

1 cup vegetable steaming water (see below)

RICE

3 cups water

1 1/2 cups sushi rice or short-graiin white rice

REMAINING INGREDIENTS

1 cup water

sea salt to taste

3 carrots -- peeled and cut into 1-inch pieces

2 ribs celery -- cut into 1-inch pieces

1 head broccoli -- trimmed and cut unto 2-inch pieces

2 tablespoons canola oil -- divided

12 ounces firm tofu -- cut into small cubes

4 cloves garlic -- peeled and sliced

1 Italian or 2 Japanese eggplants -- cut into 1-inch

pieces

4 tablespoons soy nuts

1 portobello mushroom -- stemmed and sliced

 

Ketchup and Dijon mustard in an ottherwise Asian-inspired sauce? It sounds odd,

but they do produce a delectable sauce. The tofu provided a dose of

phytoestrogens, while the variety of vegetables are rich in antioxidants. The

dish is low in calories and very heart-healthy. TIP: Quite a bit of preparation

is involved in this recipe, but once you have things in order, it moves

quickly. The vegetables can be steamed and the sauce prepared a day in advance.

Also, linguine or Asian-style noodles, such as udon (12-16 oz), can be

substitutes for the rice. As with all noodle dishes, toss the cooked noodles

with the tofu and vegetables for 2 minutes over low heat in the wok.

To make the sauce, combine the sesame oil, ketchup, mustard, shoyu, oyster

sauce, and sugar in a bowl and whisk the ingredients well. You will add the

vegetable-steaming water later. Set the sauce aside.

To make the rice, bring the water to a boil in a saucepan. Stir in the rice.

Bring the water back to a boil. Cover the pot and reduce the heat to a low

simmer. Cook the rice until all of the liquid has been absorbed, approximately

25 miinutes. Set aside.

While the rice is cooking, bring the water to a boil in a Dutch oven and add a

dash of sea salt. Place the carrots and celery in the water and cover the pot.

Steam for 2 minutes. Add the broccoli to the pot and steam for 5 minutes

longer. Drain the vegetables, reserving their steaming water. Spray the

vegetables with cold water to stop their cooking and set aside. Pour the

reserved water into the sauce.

Heat 1 tablespoon of the oil in a wok over high heat. When the oil is hot,

carefully place the tofu in the wok in a single layer. Cook until it is golden,

stirring 3 times. Remove the tofu from the wok and set aside.

Heat the remaining oil in the wok over high heat. Add the garlic and gingerroot

to the wok and cook for 30 seconds. Add the mushroom and eggplant to the wok

and cook until they begin to soften. Stir in the tofu and steamed vegetables to

the wok.

Whisk the sauce and pour it into the wok. Cook the ingredients for 2 minutes.

Transfer the meal to a large platter and garnish with the soy nuts. Divide the

rice among four plates and serve the tofu and vegetables family-style.

 

 

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Per serving: 230 Calories (kcal); 13g Total Fat; (44% calories from fat); 13g

Protein; 22g Carbohydrate; 0mg Cholesterol; 185mg Sodium

Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0