Sesame and Garlic Tofu [with wilted bok choy]

D and I recently discovered an app we both have fallen in love with. The Whole Foods Recipes app. It is free and utterly amazing. There are a ton of recipes to choose from! M and I are slowly trying to go pescetarian – a diet with seafood but no meat from other animals (like chicken, pork or beef). I say slowly because I’d hate to rush into it and ruin it for myself. We agreed that we would start with a mostly pescetarian diet but allow us to have one meal a week that included something like chicken or beef if we were craving it.

We decided to go this route to just explore a bit. And because we heard it’s beneficial for your health. I also read an article in Runners’ World magazine about a runner who felt becoming vegan has propelled his running career to new levels. He just plain ol’ felt good. Now, I won’t be going vegan or running ultra marathons….but I sure do want to feel good. And besides, this might just help me lose those last 10lbs to my goal weight that I’ve been trying to lose for the last year or so. 😉 Anyways, I digress. The app doesn’t only have vegetarian/vegan/pescetarian dishes – there’s a big variety.

Anyways, with this diet, we’re delving into the wonders of tofu. I love tofu. I almost love tofu as much as I love chicken at this point. It really just takes on the flavors of whatever you put on it! This recipe blows my mind. There’s a great meld of ginger, garlic, sesame seeds and miso that make for a happy mouth when you bite into this tofu. You sear the tofu over high heat until crispy. Yum. If you prefer a stronger miso flavor, use a dark brown or red miso. And, if you find yourself without apple or pineapple juice, use water instead.

In the title, you’ll note that it says “with wilted bok choy.” I didn’t have bok choy on hand and didn’t feel like making a special trip to the store just to get some (although, I do love bok choy!). So, I just threw some chopped zucchini into the mix and ate it with rice. But, I’ll leave the bok choy instructions in italics below for you in case you want to go that route. 🙂

Thank you, Whole Foods!

Mmm, tofu stir fry.

What you need:

3/4 cup apple or pineapple juice [or water]
1/4 cup reduced-sodium tamari or soy sauce
1/4 cup white miso
1 tablespoon light brown sugar
1 tablespoon rice or cider vinegar
1 tablespoon sesame seeds
2 teaspoons finely chopped fresh ginger
2 teaspoons toasted sesame oil
1 teaspoon red chile flakes
3 cloves garlic
1 zucchini, chopped
1 pound firm tofu, cut lengthwise into four 1/2-thick (4-ounce) “steaks” [I diced my tofu]
Vegetable oil for spraying pan

Bok Choy
1 teaspoon peanut or canola oil
1 teaspoon sesame oil
1 teaspoon finely chopped ginger
2 cloves garlic, finely chopped
1 medium head bok choy, washed and sliced diagonally, or 4 heads baby bok choy, quartered lengthwise
1 tablespoon reduced-sodium tamari or soy sauce
6 to 8 green onions, sliced diagonally
Sesame seeds, for garnish

What to do:
For the tofu, combine juice, tamari, miso, sugar, vinegar, sesame seeds, ginger, oil, chile flakes and garlic in a food processor and process until smooth to make a marinade. Transfer marinade to a wide, shallow dish, add tofu and turn to coat well. Cover dish and refrigerate for 2 hours, or preferably overnight.

Preheat the oven to the lowest setting, about 185°F [only if you’re making it with the bok choy!]. Spray a large nonstick skillet with vegetable oil and heat over high heat. Drain tofu and reserve the marinade. Transfer tofu [and zucchini] to skillet and cook, flipping once [or, if you’ve diced your tofu: every minute or so until tofu is mostly browned and zucchini is cooked], until golden brown, about 2 minutes per side. Transfer tofu to a baking sheet and keep warm in the oven [only if you’re making it with the bok choy!].

For the bok choy, heat oils in a large nonstick skillet over medium heat. Add ginger, garlic, and bok choy and cook, stirring frequently, until almost tender, 4 to 5 minutes. Add the tamari and green onions and remove from heat.To assemble, place a bed of bok choy on each of 4 plates. Arrange tofu steaks over the bok choy, and drizzle with some of the reserved marinade. Sprinkle with sesame seeds.

Per serving: 260 calories (90 from fat), 10g total fat, 1.5g saturated fat, 0mg cholesterol, 1530mg sodium, 28g total carbohydrate (4g dietary fiber, 16g sugar), 16g protein


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