Showcasing the Mediterranean diet and Asian diet  


Marinated tofu and vegetable stir-fry



Marinated tofu and vegetable stir-fry
A healthy and tasty stir-fry with marinated tofu, snow peas, baby corn, mushrooms and sesame seeds.

3 tablespoons oyster sauce
3 tablespoons soy sauce
1 tablespoon water
7 oz (200g) firm tofu—cut into cubes
4 dried shiitake mushrooms
1 cup long-grain rice
2 teaspoons sesame oil
1 teaspoon brown sugar
2 tablespoons canola or peanut oil
12 snow peas (mange tout)—ends trimmed
8 canned baby corn spears
2 cloves garlic—minced (crushed)
2 teaspoons finely grated ginger
2 tablespoons sesame seeds
1½ cups fish, chicken or vegetable stock
1½ tablespoons cornstarch mixed to a paste with 1½ tablespoons water
1 tablespoon finely chopped fresh cilantro/coriander (plus a couple of sprigs to garnish)

MIX together 1 tablespoon each of the oyster and soy sauces with the tablespoon of water. MARINATE the tofu in the mixture, covered, for at least 20 minutes while you prepare the mushrooms. SOAK the dried mushrooms in boiling water while you cook the rice. DRAIN the mushrooms and squeeze to remove excess liquid, remove stems, and slice the caps into quarters. MIX together the remaining oyster and soy sauces, sesame oil and sugar in a bowl. DRAIN the excess marinade from the tofu. HEAT a wok or large frying pan over a high heat, add the oil and stir-fry the tofu and snow peas for 3 minutes. ADD the corn, mushrooms, garlic, ginger and sesame seeds and stir-fry for a minute. ADD the sauce mixture and stock, then add the cornstarch paste and cook, stirring continuously, until thickened. STIR in the cilantro then serve on a bed of rice garnished with sprigs of cilantro on top.

  Wok-fried Tempeh and Vegetables. Tempeh (fermented soybeans) stir-fried with red pepper, snow peas and Indonesian seasonings.

  Tofu and Cashew Chow Mein. Stir-fried tofu, vegetables, cashews and noodles with a flavorsome Chinese-style sauce.

  Stir-Fried Tofu with Bok Choy and Red Pepper. Soy-marinated tofu stir-fried with bok choy and red pepper and combined with Chinese oyster sauce.

Printer-friendly version

Bookmark and Share