Baked Tofu with Braised Baby Bok Choy
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 171 |
| pro | 13 g |
| total fat | 9 g |
| sat. fat | 1 g |
| carb | 13 g |
| fibre | 3 g |
| chol | 0 mg |
| sodium | 1,280 mg |
| % RDI: | - |
| calcium | 20 |
| iron | 23 |
| vit A | 32 |
| vit C | 118 |
| folate | 32 |
- Portion size: 4
The low-GI combination of greens and tofu makes a terrific vegetarian meal, especially when served with basmati rice. The tofu can be a healthy portion of your day's protein, and if it's made with calcium sulphate, it can help you meet part of your daily calcium needs.
Ingredients
- 1 lb 1lbfirm tofu, drained
- 1/4 cup 1/4cupsoy sauce
- 2 tbsp 2tbsphoisin sauce
- 1 1clove garliccloves of garlic, minced
- 1/2 tsp 1/2tspsesame oil
- 1/4 tsp 1/4tspAsian chili paste or hot pepper sauce
- 2 tsp 2tspvegetable oil
- 2 cups 2cupssliced shiitake mushroom capshiitake mushroom caps or cremini mushrooms
- 1 1green oniongreen onions, sliced
- 1 tbsp 1tbspgingerroot, minced
- 4 4baby bok choy
- 1 1sweet red peppersweet red peppers, diced
- 1/2 cup 1/2cupvegetable stock
- 1 pinch 1pinchsalt
- 1 pinch 1pinchpepper
Preparation
Place tofu on large plate. Cover with second plate and weigh down with 2 large, heavy cans. Let stand for 10 minutes; drain. Cut in half horizontally.
Meanwhile, in shallow baking dish large enough to hold tofu in single layer, whisk together soy and hoisin sauces, garlic, sesame oil and chili paste. Add tofu; turn to coat. (Make-ahead: Cover and refrigerate for up to 8 hours.) Bake in 350°F (180°C) oven, turning once, until golden, about 30 minutes.
Meanwhile, brush large nonstick skillet with vegetable oil; heat over medium-high heat. Saut?ushrooms, green onion and ginger until golden, about 5 minutes. Cut bok choy in half lengthwise. Add to skillet along with red pepper, stock, salt and pepper; bring to boil. Cover and steam until bok choy is tender-crisp, about 4 minutes.
Cut each piece of tofu in half diagonally. Arrange on warmed plates and serve with bok choy mixture.
Source : Canadian Living Magazine: October 2004
