Tofu and Broccoli in Oyster Sauce

[Guest guest]

* Exported from MasterCook *

 

Tofu and Broccoli in Oyster Sauce

 

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

Connelly

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

SAUCE

1 cup vegetable stock

2 tablespoons cider vinegar

4 tablespoons vegetarian oyster sauce

3 tablespoons shoyu

1 teaspoon sugar

REMAINING INGREDIENTS

5 cups water -- divided

2 cups sushi rice

sea salt to taste

1 pound broccoli -- stems trimmed and cut into matchsticks,

florets cut into 2-inch pieces

2 tablespoons canola oil -- divided

1 pound firm tofu -- sliced into small cubes

1 1-inch piece ginger root -- peeled and minced

3 cloves garlic -- peeled and sliced

1 red bell pepper -- cored and thinly sliced

8 ounces bok choy -- trimmed, stems sliced diagonally into

3/4-inch thick pieces and leaves coarsely chopped and separated

 

To prepare the sauce, whisk together the stock, cider vinegar, oyster sauce,

shoyu, and sugar in a bowl.

To complete the recipe, bring 4 cups of the water to a boil in a saucepan. Stir

in the rice and bring the water back to a boil. Cover, reduce heat, and simmer

the rice until tender and all water has been absorbed, about 25 minutes. Cover

the rice and set aside.

While the rice is cooking, place the remaining cup of water in a Dutch oven and

bring to a boil. Add a dash of sea salt to the water. Add the broccoli to the

water, cover the pot, and steam for 5 minutes. Drain the broccoli and cool

under running water. Set aside.

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

the tofu to the wok. Cook for 5 minutes, stirring occasionally. Transfer to a

plate.

Heat the remaining tablespoon of oil in the wok over high heat. When the oil is

hot, add the gingerroot and garlic to the wok and cook for 30 seconds. Add the

bell pepper and bok choy stems to the wok. Cook until they begin to soften,

stirring often. Add the bok choy leaves to the wok and cook for 30 seconds,

stirring constantly.

Add the broccoli and tofu to the wok. Whisk the sauce and pour it into the wok.

Cook the ingredients until hot, about 2 minutes, stirring occasionally.

Transfer the meal to a large platter.

Divide the rice among 4 plates and serve family-style.

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 588 Calories (kcal); 14g Total Fat; (21% calories from fat); 20g

Protein; 101g Carbohydrate; 1mg Cholesterol; 494mg Sodium

Food Exchanges: 6 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 1/2

Fat; 0 Other Carbohydrates

 

 

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