Wednesday, February 3, 2010

Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy

Let's forget about the fact that during the evening my kitchen has horrible photographic lighting, and instead, let's talk about stir-fries.

They're generally quick, easy and an excellent way to incorporate whole grains, veggies and protein into one bowl.

I snagged this recipe out of the February 2010 issue of Vegetarian Times magazine where it was incidentally placed in a grouping of recipes that all contained mushrooms.


Either you love 'em, or you hate 'em.

I happen to love them. They add an earthy taste and they are also very good for you, bringing to the table oodles of potassium, selenium and B vitamins. They are also one of the few plant sources of vitamin D...And we could all use a little more vitamin D these days. (Especially us folks living in Minnesota in February.)

Here's the deal. The main reason why I love this recipe so is the use of fresh ingredients, no frozen "stir fry mixes", just good fresh food. The bok choy adds an excellent crunch, as the tofu takes on the flavor of the ginger and the garlic and the spice of the sriracha, while the earthiness of the shiitake mushrooms make this a perfect, well rounded dish.

I served this with brown basmati rice and a cup of green tea.


Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy
Serves 4

1tsp cornstarch
2 Tbs tamari or low-sodium soy sauce
2 tsp minced fresh ginger
2 tsp Thai chile sauce, such as sriracha
2 cloves garlic, minced
1 tsp sesame oil
1 tsp agave nectar (This is my own addition, I like my sauce a little on the sweet side)
3 Tbs canola oil, divided
1 14-oz pkg. extra firm tofu, drained and cut into bite-sized cubes
1 lb box choy, cut into 1 1/2 inch pieces
2 cups sliced fresh shiitake mushrooms

Whisk together cornstarch and 1 tsp water in a bowl. Whisk in soy sauce, ginger, chile sauce, garlic, sesame oil and agave.

Heat 1 Tbs, canola oil in large skillet or wok over medium-high heat. Stir-fry tofu until golden brown; transfer to plate. Add 1 Tbs. canola oil to wok. Stir fry bok choy 4 minutes; transfer to plate.

Add remaining 1 Tbs. oil to wok. Stir-fry mushrooms for 2 minutes, or until tender. Return tofu and bok choy to wok. Stir in soy sauce mixture, and stir-fry 1 minute or until hot.

Gratuitous Nutritional Chart
PER 1 CUP SERVING: 267 calories; 13 g protein; 17 g total fat (2g saturated fat) 18 g carb; 0mg chol; 396mg sodium; 5 g fiber; 5 g sugars

No comments: