Baked Tofu with Braised Baby Bok Choy
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.
Servings: 4
Ingredients:
| 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% |
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1 lb (500 g) firm tofu, drained
1/4 cup (50 mL) soy sauce
2 tbsp (25 mL) hoisin sauce
1 clove garlic, minced
1/2 tsp (2 mL) sesame oil
1/4 tsp (1 mL) Asian chili paste or hot pepper sauce
2 tsp (10 mL) vegetable oil
2 cups (500 mL) sliced shiitake mushroom caps or cremini mushrooms
1 green onion, sliced
1 tbsp (15 mL) minced gingerroot
4 baby bok choy
1 sweet red pepper, diced
1/2 cup (125 mL) vegetable stock
Pinch each salt and pepper
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. Sauté mushrooms, 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
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