Sautéed Tofu And Shiitake Mushrooms

Health information

Good source of calcium, Good source of iron, High-fiber, Low salt,Dairy-free, without egg, Vegetarian, vegan

Ingredients

1/3 cup sunflower oil or other vegetable oil 85 mL
2 tbsp toasted sesame oil 30 mL
1/4 cup soy sauce 65 mL
2 tbsp grated fresh ginger 24 g
500 g firm tofu, cut into 2cm cubes 2 1/2 cups
1/4 cup canola oil 65 mL
4 cloves garlic, finely chopped
2 green peppers, cut into strips 5 cm 300 g
2 zucchini, sliced 260g
2 1/4 cups snow peas, chopped 200g
12 shiitake mushrooms, stems removed, cut into 4 80 g
5 tsp sesame seeds 16 g
salt to taste
pepper to taste
1 tsp honey 7 g
4 green onions / scallions, chopped 60g

Nutritional value

per 1 serving (320g) excluding optional ingredients
Amount% DV *
* DV = Daily Value
Calories470
Lipides37 G58%
saturés4 g
+ Trans0.3 g22%
Cholestérol0 mg
Sodium210 MG9%
Glucides17 g6%
Fibres3 g13%
Sucres7 g
Protéines22 g
Vitamin A25%
Vitamin C130%
Calcium25%
Fer30%

Before starting
A wok or skillet is required to prepare this recipe.
Put the serving dish in the oven at the lowest setting to remove the tofu there and keep warm while cooking the vegetables.

Preparation

• In a bowl, mix the sunflower oil and toasted sesame oil, soy sauce and grated ginger. Cut tofu into cubes of about 2 cm square and add to the marinade. Mix well and refrigerate for ½ hour, or overnight.
• Preheat the oven at the lowest setting.
• Prepare the vegetables: finely chop the garlic; cut peppers into strips (about 5 mm), the zucchini into rounds, the snow peas into pieces; remove shiitake stems and cut into quarters.
• Heat half of the canola oil in a skillet or wok over high heat. Add the tofu cubes (put aside the marinade) and sauté for about 5 minutes, stirring, until they become golden brown. Remove from wok and keep warm on a plate in the oven.
• Add the remaining canola oil in the same wok over medium heat. Sauté garlic 1 min taking care not to burn it. Add all vegetables and sesame seeds. Add salt and pepper to taste. Cook 6-7 min until the vegetables are cooked al dente, stirring occasionally. Pour reserved marinade to the wok and add the honey. Return the tofu to the wok and cook the very few minutes, stirring.
• Check seasoning. Sprinkle with chopped green onions and serve.

Observations
Serve this dish with rice or quinoa.

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Milan Tomic

Hi. I’m Designer of Blog Magic. I’m CEO/Founder of ThemeXpose. I’m Creative Art Director, Web Designer, UI/UX Designer, Interaction Designer, Industrial Designer, Web Developer, Business Enthusiast, StartUp Enthusiast, Speaker, Writer and Photographer. Inspired to make things looks better.

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