Tofu Stir-Fry

How about a fresh tasting stir fry? Easy, healthy, good for your “diets”

READ ENTIRE RECIPE FIRST: You will need the following:

1/2 pkg tofu – extra-firm

½ onion, sliced or more if you love onions

½ of the package of Stir Fry Vegetables or the veges you love

1 rounded teaspoon of minced ginger

2 cloves garlic, minced

2 teaspoons peanut oil or grape seed oil (this has a high burn point and is best for quick stir fries) after you open either of these oils they need to be placed in the refrigerator.

½ teaspoon sesame oil

6 cremeini mushrooms, sliced (you could also use portobello mushrooms, but be sure and remove the gills first, or the mixture will get muddy looking)

Cornstarch for dusting tofu. (this adds a crisp exterior and a creamy interior)

SAUCE: mix and set aside. You will add this at the end

2 teaspoons Shoyu Sauce (the best flavor of soy sauce) or your favorite

1 teaspoon Sesame oil

1/2 cup chicken broth or vege broth

1 1/2 teaspoons oyster flavored sauce (bottled in the Asian section)

1 1/2 teaspoons cornstarch

Now for the stir-fry instructions:

Sauté onion and ginger in oil.

Add sliced mushrooms (if using)

Also add garlic

Sauté until the mushrooms start browning.

Add stir-fry vege mix. Sauté until tender or however you like them.

Remove and put in a bowl. Add the remainder of the oil. Heat until really hot. If you used peanut oil or grape seed oil it has to get really hot to smoke and burn. Test the pan by sprinkling a little water and if it evaporates on contact with the pan its ready. So cook on high heat.

While this is heating up, dust the tofu squares and add to the wok. You will have to do this in batches. If you crowd them too much they won’t brown but steam.

When all the tofu is ready, combine with vege mix. At this time I add the sauce mix. Sauté just a minute to blend the flavors.

Serve over soba noodles. The point count needs to go up if you add noodles or rice.

TIPS:

If you don’t have a wok use a large flat-bottom skillet. DO NOT USE A NON-STICK PAN, you can’t cook with high heat and it slows down the stir-fry. If you use tough ingredients like broccoli stems, potatoes, cauliflower precook them slightly in boiling water. Just until barely cooked.

Take the other half of your tofu and slice it ¼” thick. Lay flat and put in freezer until frozen. Place them in a ziplock bag when frozen. Use for other stir-fries later in the next week or two. The freezing will change the consistency somewhat and make them a little “chewy” and great in stir-fries.

You can chop the tofu, onion, ginger, garlic and freeze. You can buy the mushrooms (if you are using) sliced. The stir-fry vege mix will stay in your refrigerator for a few days if not a week. Check bag for expiration dates. The noodles could also be made ahead and frozen. If you have a food saver, you could package the soba noodles and then drop them in boiling water for just a few minutes until heated thru.

You could also use brown rice or any other noodles you want. You could have this on the table in less than 30 minutes. I hope you enjoy it as much as we do.

TOFU VEGE STIR-FRY

Serves: 2 6 Points per serving not including noodles or rice