"Stir frying is a Chinese cooking technique in which ingredients are fried in a very little amount of hot oil, being stirred in a wok. A tofu-veggie stir fry with flavor of ginger-garlic served over a bed of steamed jasmine rice or brown rice is perfect weeknight meal for healthy & veggie lovers. It's healthy, it’s quick and it’s full of flavor as hot cooking seals in the flavors of the foods, as well as preserving their color and texture."
Cuisine: Chinese | Recipe Category: Lunch & Dinner
Prep Time: 20 Minutes | Cook time: 20 Minutes | serving: 6
Prep Time: 20 Minutes | Cook time: 20 Minutes | serving: 6
For the Sauce:
1.
|
Garlic, minced
|
2 Tbsp.
|
2.
|
Ginger, grated
|
2 Tbsp.
|
3.
|
Honey/agave/maple syrup
|
2 Tbsp.
|
4.
|
Brown sugar
|
2 Tbsp.
|
5.
|
Soy sauce
|
½ cup
|
6.
|
Corn starch
|
2-3 Tbsp.
|
7.
|
Rice vinegar
|
¼ cup
|
8.
|
Sesame oil
|
2 Tbsp.
|
9.
|
Water
|
¼ cup
|
For the stir fry:
1.
|
Red
bell pepper, cored, seeded, diced
|
1 pc
|
2.
|
Green
bell pepper, cored, seeded, diced
|
1 pc
|
3.
|
Yellow
squash, half-moon sliced
|
1 cup
|
4.
|
Broccoli
florets,
|
1 cup
|
5.
|
Snow
peas
|
½ cup
|
6.
|
Carrot,
peeled and julienned
|
¾ cup
|
7.
|
Red
onion, thinly sliced
|
½ cup
|
8.
|
Green
bean, halved
|
½ cup
|
9.
|
Firm
Tofu, drained, patted dry, pan fried
|
8 ounce
|
10.
|
Fresh
Moong beans sprouts
|
¾ -1 cup
|
11.
|
Garlic,
minced
|
2 cloves
|
12.
|
Ginger,
finely chopped or grated
|
2 Tbsp. Divided
|
13.
|
Sesame
oil/Canola oil/Peanut oil
|
2 Tbsp.
|
14.
|
Black
pepper powder
|
¼ Tsp.
|
15.
|
Salt
|
To
taste
|
16.
|
Roasted
Sesame seeds
|
2
Tbsp.
|
Step By Step Instruction: [Hide Images]
For the Sauce:
- In a small mixing bowl, whisk together all ingredients listed under the heading “For Sauce”.
- Mix well until cornstarch and brown sugar are smoothly dissolved with rest of the ingredients; set aside.
For the Tofu:
- Pan fried Tofu: Slice rinsed and drained tofu into 1 inch thin cubes and pat very dry. Heat 1 Tsp f oil in a large nonstick skillet or pan over medium heat. Fry tofu in 1 layer, gently turning occasionally, until golden, from both sides to 5 to 8 minutes. Transfer tofu to paper towels and set aside.
OR
- Oven baked Tofu: Preheat oven to 400% F, assemble tofu on a lightly greased or parchment-lined baking sheet and bake for 25-35 minutes, flipping once halfway through to ensure even cooking.
For the stir fry:
- Start with chopping, cutting all the list vegetable, sauceand measuring remaining ingredients so that they are ready to go. Once you start stir-frying, it goes very quickly.
- Add oil in a wok or large skillet over medium-high heat until almost smoking and swirl to coat oil all around.
- Add sliced red onion, while stirring constantly for few seconds.
- Add the bell peppers,crushed garlic, ginger and cook for 1 minutes.
- While continuing to stir, add successively carrot, squash, broccoli and green beans; cook, until crisp-tender, about 5-7 minutes. Remember to stir to prevent burning.
- Add tofu, beans sprout and stir to coat.
- When the vegetables have some color and have softened a bit, add the sauce and stir. It should bubble and thicken.
- Stir in snow peas, sesame, black pepper and salt; remove from heat.
- Garnish with toasted sesame seeds and serve hot immediately.
- Serve with rice or noodles for a more filling meal.
Quick Tips:
- For vegetable Stir Fry sky's the limit to choose the vegetable of your choice. Few choices are mushroom, baby corn, bok-choy, scallions etc.
- Stir fry taste good when served immediately direct from wok but can be refrigerated for couple of days.
- Can be served with Jasmine rice, Brown rice, Basmati rice Or Noodles.
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