Free Healthy Recipe - Easy steamed tofu stir fry
Dairy free, Gluten free, Low carbohydrate, Low GI, Low sugar, Wheat Free
This new recipe was developed for spring for followers of The Greengrocer's DietI use this method every time I make a stir fry, simply because it keeps the vegetables fresh and crisp.
Ingredients
375 grams firm tofu, cubed
2 cm ginger, peeled knob
3 cloves garlic, peeled and diced
2½ tbs tamari
1 tsp honey
1 tbs lemon juice
1 bunch coriander leaves, rooted scraped and leaves washed
2 red chilli deseeded
2 carrots peeled and cut into strips
2 zucchini cut into chunks
200 grams mushrooms - common cultivated, quartered
200 grams broccolini, trimmed
40 grams raw cashews
1 tbs sesame oil
Method
Fill a steamer pan with water and add the tofu. Bring to the boil.
Reduce the heat to simmer and cook for about 5 minutes or until tofu floats to the surface of the water.
Place ginger, garlic, tamari, honey and lemon juice in a blender. Add coriander roots, chilli and add 1/3 cup of hot water. Blend until smooth.
Remove tofu from water with a slotted spoon and blot dry with absorbent paper. Transfer to a shallow dish with the blended sauce to flavour.
Place the vegetables in the steamer basket over the pan with water and steam for 3 minutes. Remove from heat and set aside.
Heat sesame oil in a wok. Add tofu and stir fry for 3 - 4 minutes until slightly golden. Add vegetables and cashews and stir through the sauce.
Cook for 2 to 3 minutes and serve with fresh coriander leaves.
Suitable for: Dinner
Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.
Source : http://www.thefoodcoach.com.au/recipes/?RecipeID=5689
Reduce the heat to simmer and cook for about 5 minutes or until tofu floats to the surface of the water.
Place ginger, garlic, tamari, honey and lemon juice in a blender. Add coriander roots, chilli and add 1/3 cup of hot water. Blend until smooth.
Remove tofu from water with a slotted spoon and blot dry with absorbent paper. Transfer to a shallow dish with the blended sauce to flavour.
Place the vegetables in the steamer basket over the pan with water and steam for 3 minutes. Remove from heat and set aside.
Heat sesame oil in a wok. Add tofu and stir fry for 3 - 4 minutes until slightly golden. Add vegetables and cashews and stir through the sauce.
Cook for 2 to 3 minutes and serve with fresh coriander leaves.
| Prep Time: | 20 mins |
| Cooking Time: | 10 mins |
| Ready in: | 30 mins |
Suitable for: Dinner
| Nutritional Information - Per Serve | |
| Kj | 1597 kj |
| Calories | 382 kcal |
| Fat | 22 g |
| Saturated Fat | 3 g |
| Total Carbohydrate | 15 g |
| Total Protein | 26 g |
| Fibre | 11 g |
Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.
Source : http://www.thefoodcoach.com.au/recipes/?RecipeID=5689
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