Stir-Fried Tofu with Shiitake Mushrooms

Stir-Fried Tofu with Shiitake Mushrooms

Credit for this recipe goes to Keiko, my Japanese language teacher, who provided me with quite a few insights into her country's home cooking.

4 servings
Marinade 30 min
Preparation 30 min

Cooking 15 min

440 calories per serving 


Ingredients

1/4 cup sunflower oil, or other vegetable oil   65 mL
4 tsp sesame seed oil   20 mL
1/4 cup soy sauce, low-sodium   65 mL
2 tbsp gingerroot, grated   24 g
500 g firm regular tofu, cut into 2 cm cubes   2 1/2 cups
1/4 cup canola oil   65 mL
4 cloves garlic, minced    
2 green peppers, cut into 5 cm strips   300 g
2 zucchini, cut into rounds   260 g
2 1/4 cups snow peas, cut into bite-size pieces   200 g
12 shiitake mushrooms, stems discarded, caps quartered   80 g
5 tsp sesame seeds   16 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tsp honey   7 g
4 green onions/scallions, chopped   60 g

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the tofu warm while the vegetables cook.

Method

  1. In a shallow dish, mix the sunflower oil, sesame seed oil, soy sauce, and grated ginger. Cut the tofu into 2 cm cubes and add them to the marinade. Mix well and chill the mixture in the refrigerator for at least ½ hour or overnight.
  2. Preheat the oven to the lowest setting temperature.
  3. Prepare the vegetables: mince the garlic, cut the peppers strips (about 5 mm), the zucchini into rounds, and the snow peas into bite-size pieces. Discard the stems of the shiitake mushrooms and cut the caps into quarters.
  4. Heat half of the canola oil in a skillet or wok over high heat. Add the tofu cubes (reserve the marinade) and sauté about 5 min, with occasional stirring, until they are golden-brown. Remove them from the wok and set them aside on a plate in the oven.
  5. Add the remaining canola oil to the wok over medium heat. Add the garlic and sauté 1 min, taking care not to let it burn, then add all the vegetables and sesame seeds. Add salt and pepper to taste. Cook with occasional stirring until the vegetables are cooked but al dente, 6-7 min. Pour in the reserved marinade and the honey. Put the tofu back into the wok and cook a few more minutes, with stirring.
  6. Adjust the seasoning. Sprinkle with the chopped scallions and serve.

Remarks

Serve this dish with plain rice or quinoa.

Nutrition Facts Table

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

440

Fat

34 g

52 %

Saturated 3.5 g
+ Trans 0.3 g

20 %

Cholesterol

0 mg

Sodium

210 mg

9 %

Carbohydrate

17 g

6 %

Fibre

3 g

13 %

Sugars

7 g

Protein

22 g

Vitamin A

25 %

Vitamin C

130 %

Calcium

25 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Source of :
Fibre, Omega-3, Omega-6, Vitamin D
Good source of :
Calcium, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Excellent source of :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin C, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Soy | Vegetables | Main courses/Entrées | Halal | High Calcium | High Iron | Kosher | Source of Omega-3 | Vegetarian | Marinate | Sauté/Stir Fry | Japanese

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