This recipe challenges the belief that vegan food isn’t filling.
Tofu is an excellent source of vegetarian protein, clocking in at 10 grams per half cup, says Katie Rankell, RD, director of the UCI Health Weight Management Program.
Marinating the tofu before baking infuses it with flavor. Dusting it with cornstarch gives it a nice crust as it bakes.
Bok choy does not play around when it comes to nutrition:
- Studies have shown that bok choy has anti-cancer properties, thanks to its high concentration of folate, which plays a role in cellular DNA repair.
- Its concentration of selenium helps reduce inflammation.
- The leafy vegetable also contains 20 percent of the daily requirement for vitamins K and C.
Serving it all on a bed of brown rice increases beneficial fiber. Brown rice is also more filling and less processed than white rice.
Stir-fried bok choy with baked tofu
Serves 4
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 pound tofu
- ½ cup sriracha chili sauce
- 1 tablespoon cornstarch
- 1 pound bok choy
- ¼ cup vegetable broth
- 1 tablespoon Shaoxing rice wine or dry sherry
- 2 teaspoons soy sauce
- ¼ teaspoon cornstarch
- 1 tablespoon canola oil
- 3 garlic cloves, minced
- 1 slice ginger, minced
- Salt to taste
- ¼ teaspoon sugar
- 1 to 2 teaspoons sesame seeds, to taste
Instructions
Open tofu and drain package. Place tofu on a plate with paper towels. Cover the top of the tofu with paper towels, then place something heavy on top (such as a dinner plate or pot). Let sit for about 30 minutes, until most of the moisture has been pressed out. Cut the tofu into one-inch squares. Place in a bowl with sriracha and toss until covered. Let sit for 15-20 minutes.
While tofu marinates, bring 2 cups of water to a boil. Add the brown rice, cover and simmer for 45 minutes.
Heat oven to 400 degrees.
When tofu is done marinating, add cornstarch to sriracha mixture and toss until coated. Place on a parchment paper or foil-lined cookie sheet and bake for 30 minutes, tossing halfway through.
When tofu has about 5 minutes of baking time left, trim off the bottoms of the bok choy and separate into stalks. Rinse, if necessary, and drain on paper towels. Cut crosswise into 2-inch pieces.
Bring an inch of water to a boil in the bottom of a steamer, and place the bok choy or greens in the steamer basket. Steam for 1 minute, remove from the heat and rinse with cold water. Squeeze out excess water and drain on a kitchen towel.
Whisk together the vegetable broth, rice wine or sherry, soy sauce and cornstarch in a small bowl and place within arm’s reach of your pan. Have the remaining ingredients measured out and next to your stove.
Heat a skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Add the canola oil, swirling to cover the pan.
Add the garlic and ginger and stir-fry for 10 seconds, until fragrant.
Add the bok choy, sprinkle with salt and sugar. Stir-fry for about 30 seconds. Stir the cornstarch mixture and swirl into the wok, then stir-fry 1 minute, or until the greens are just tender.
Remove from the heat and serve over rice. Top with baked tofu. Garnish with sesame seeds.
Nutrition
- Calories 300
- Fat 10 grams
- Carbohydrate 36.3 grams
- Protein 14.3 grams
- Fiber 4.1 g
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