Tuesday, January 25, 2011



 I have a treat this week in the form of two weekly fuel post's. I did not have time to post yesterday due to a class. Which brings us to the reason for two posts this week. Last night I taught a knife skills class to a talented bunch of home chefs(the most hard core breed in my opinion, since they do it for free, day in and day out).  So the post for today is going to be a tofu stir fry. Tomorrow I will be presenting you with 5 recipes and pictures of techniques. I would love to say there will be videos but I cant promise that. The amount of involvement in tomorrows post is exactly why it's going up tomorrow.  Now, today's Tofu stir fry is kinda cool because my mom cooked up a batch and provided me with pictures. I gave her the recipe yesterday. Mom and dad transformed into a prepping machine and knocked out a double batch. It looked delicious and from what I here it was. This is a dish that I would make for my wife and I all the time,  I once made it on one of my trips home and now it is a favorite. It has quite a bit of knife work, so if you want to double this recipe and freeze the left overs in single serving bags, it works well. I hope you enjoy this family favorite Remember tomorrow there will be 5 recipes and some knife work demonstration in the form of pictures. Maybe video if I can figure it out.

Tofu stir fry
Yields 8-1/2 cup servings

1.5 tbsp coconut oil or olive oil
1 clove garlic
1tbsp fresh ginger
4 heads baby book choy
1 cup broccoli florets
2 large carrots
1 small can bamboo shoots(drained)
1 small can water chestnuts(drained)
1 package extra firm tofu(1 inch cubes)
1/2 cup orange juice
1.5 tbsp soy sauce
1 tbsp mirin(japanese rice wine)
1 tbsp rice vinegar
1 tsp sesame oil

grate the ginger and garlic on a micro plane/rasp grater. set aside
For the knife work: cut the carrots into julienne, halve the water chestnuts, slice the bok choy in half and remove the core then cut into 1 inch pieces, cut broccoli into small florets. Once vegetables are cut, set aside.

Cube the tofu into 1 inch pieces. As an option you could toss the tofu in cornstarch and fry in a medium sized pot, fill the pot 1/2 way with coconut oil or vegetable oil, heat the oil to 325 degrees and place 5 or six pieces of coated tofu in at a time. Fry until it turns a light golden brown, remove to a paper towel to let drain, repeat until it is all cooked. You can also just put the tofu in the saucy vegetables to heat through to save on fat.

For the stir fry: heat the 1.5 tbsp of oil in a large saute pan or stove top wok. Once it reaches a med-high heat add the garlic and ginger, cook for about 1 min until aromatic. Now add your broccoli and carrots and cook 2 to 3 min until the color starts to turn vibrant. Add the bok choy and cook 2 more minutes. Now add the water chestnuts and bamboo shoots and cook for 2 more minutes. In a bowl mix all the liquids together, reserve 2 tbsp of it and pour the rest into the vegetables, cover and let cook until the vegetables are al dente. Be sure to not have your heat to high so you don't lose any liquid through reduction or evaporation. Mix 2 tbsp corn starch into the reserved liquid, once the vegetables are cooked, bring the liquid to a boil and stir in the cornstarch mixture.
Cook until it is thick and glazes the vegetables. Now add the tofu, cook until tofu is hot, and it's coated with sauce. You can eat this with rice or on it's own. To keep healthy enjoy this with some steamed brown rice or your favorite whole grain.
Nutrition Facts
tofu stir fry
Serving Size: 1 serving
Amount Per Serving
Total Fat7.4g
      Saturated Fat3.5g
      Trans Fat0g
      Dietary Fiber2.5g
Vitamin A 100%Vitamin C 34%
Calcium    6%Iron 8%

No comments:

Post a Comment