I have been inspired by my friends to make this weekly post. Several people have mentioned to me that they are adding a "Vegetarian Night" to their weekly meal plan. I am so proud of all of you! Having a vegetarian night is a great way to add some really healthy food to your diet. Many of you have asked me for recipes and meal ideas, and I thought that posting them here would be a great way for me to share them with you!
Tonight I'm going to tell you how to make The following extra tasty meal:
Teriyaki Tofu with garlic broccoli served on brown rice.
NOTE: This recipe serves 3
Ingredient List
1 package Firm Tofu
1 head of broccoli, fresh*
3 to 6 cloves of garlic
Olive Oil
Sesame Oil
1/4 c. Soy Sauce
1/4 c. Mirin**
2 tbsp. Rice Vinegar
1/4 c. Worcestershire Sauce
Brown Rice, prepared per packaging
All of these can be found at your local Asian Grocer, and are great to have for other asian themed dishes, or even tasty salad dressings!
*Frozen broccoli typically has excess moisture on it. You would need to thaw and drain frozen broccoli, but the likelihood of splattering is VERY high.
**For reduced sugar teriyaki please substitute your favorite powder or liquid sweetener for the Mirin. I recommend preparing the teriyaki sauce first, then sweetening to taste after it is prepared.
Teriyaki Tofu
1. Slice Drained and Pressed tofu into large pieces (about the size of a card deck). Set aside.
2. Sautee on high heat 1 to 3 cloves of Diced or press garlic in approximately 2 tbsp. of olive oil and 1/2 tsp of Sesame Oil. Do not allow the oil to smoke.
3. Reduce heat to low, and allow to cool slightly.
4. In a small bowl combine soy sauce, mirin, rice vinegar and 1 tbsp Sesame oil. Carefully add to the frying pan.
5. Heat the sauce until it begins to simmer, then gently lay the sliced tofu in the sauce. Continue cooking on low to medium heat, turning tofu over once it is darkened on the under side. Remove from pan when darkened on both sides, and warmed through (the darkness is from the sauce being absorbed).
6. Increase the burner to med heat, and reduce the sauce remaining in the pan for approximately 2 min. Be careful not to scorch, and stir constantly.
Set Tofu and Teriyaki Sauce aside.
Garlic Broccoli
1. Without discarding the stem slice rinsed broccoli into sixths lengthwise.
2. Sautee 1 to 3 cloves of diced or pressed garlic on high heat in approximately 2 tbsp. of olive oil and 1 tsp of sesame oil. Do not allow the oil to smoke.
3. Carefully add the broccoli to the oil. Reduce heat to medium. Sautee broccoli, turning over occasionally until the color changes to a BRIGHT green, and the stalk begins to soften (test with a fork). Cooked broccoli should still be firm, and not mushy at all, but easy to skewer with a fork.
Serve Tofu and Broccoli over a bed of brown rice and drizzle your homemade sauce over the top.
As always READ THE INGREDIENTS of what you buy, and be portion conscious.
Ryzzie takes no responsibility for assuring reader(s)'s cooking skill, or the quality of reader(s)'s cooking equipment or appliances. Please be sure to follow all manufacturer's directions, and do not leave your stove unattended at any time. Keep a fire extinguisher rated for grease fires in your kitchen in an easily accessible place at all times, and regularly check the batteries on smoke and fire detectors. Cooking can be dangerous, so please be careful! Knives are always sharp, and stoves are always hot.
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