Stir-Fried Tofu with Shiitake Mushrooms

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Quick tofu, green veggies and mushroom sauté served with rice.

Credit for this recipe goes to Keiko, my Japanese language teacher, who provided me with quite a few insights into her country's home cooking.

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Marinade : 30 min Preparation : 30 min Cooking : 15 min
580 calories/serving
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Ingredients

2 1/2 tbsp sunflower oil, or other vegetable oil 38 mL
4 tsp sesame seed oil 20 mL
1/4 cup soy sauce 65 mL
2 tbsp gingerroot, grated 24 g
500 g firm regular tofu, cut into 2 cm cubes 2 1/2 cups
2 tbsp canola oil 30 mL
4 cloves garlic, minced
2 green peppers, cut into 5 cm strips 300 g
2 zucchini, cut into rounds 260 g
2 1/4 cups snow peas, cut into bite-size pieces 200 g
12 shiitake mushrooms, caps quartered 180 g
1 1/2 tbsp sesame seeds 16 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tsp honey 7 g
4 green onions/scallions, chopped
1 1/2 cup basmati rice 260 g

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the tofu warm while the vegetables cook.

Method

  1. In a shallow dish, mix the sunflower oil, sesame seed oil, soy sauce, and grated ginger. Cut the tofu into 2 cm cubes and add them to the marinade. Mix well and chill the mixture in the refrigerator for at least ½ hour or overnight.
  2. Preheat the oven to the lowest setting temperature.
  3. Prepare the vegetables: mince the garlic, cut the peppers strips (about 5 mm), the zucchini into rounds, and the snow peas into bite-size pieces. If too hard, discard the stems of the shiitake mushrooms and cut the caps into quarters.
  4. Heat half of the canola oil in a skillet or wok over high heat. Add the tofu cubes (reserve the marinade) and sauté about 5 min, with occasional stirring, until they are golden-brown. Remove them from the wok and set them aside on a plate in the oven.
  5. Add the remaining canola oil to the wok over medium heat. Add the garlic and sauté 1 min, taking care not to let it burn, then add all the vegetables and sesame seeds. Add salt and pepper to taste. Cook with occasional stirring until the vegetables are cooked but al dente, 6-7 min. Pour in the reserved marinade and the honey. Put the tofu back into the wok and cook a few more minutes, with stirring.
  6. Meanwhile, cook the plain rice.
  7. Adjust the seasoning. Sprinkle with the chopped scallions and serve with rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

580

Fat

26 g

40 %

Saturated 3.1 g
+ Trans 0.1 g

16 %

Cholesterol

0 mg

Sodium

210 mg

9 %

Carbohydrate

63 g

21 %

Fibre

4 g

17 %

Sugars

7 g

Net Carbs

59 g

Protein

26 g

Vitamin A

23 %

Vitamin C

134 %

Calcium

24 %

Iron

32 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Fibre, Vitamin A, Vitamin B1, Vitamin B2, Vitamin D
Source of  :
Omega-3, Omega-6
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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Meat and Alternatives 2
Fats 4 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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