MISO STIR-FRY
I got the original recipe from my DH's cousin and then she sent me the website, so I'm going to share it with you. It comes from the World's Healthiest Foods: www.whfoods.org. I added extra veggies to this and made a gravy for it at the end that wasn't in the recipe. It is advisable to have all the ingredients chopped and ready before you start cooking.
Provided by Chef Joey Z.
Categories Soy/Tofu
Time 30m
Yield 6 serving(s)
Number Of Ingredients 16
Steps:
- FOR THE STIR-FRY:.
- Chop the onion and press the garlic. Let them sit for 5-10 minutes to bring out their health promoting benefits.
- Rinse and soak the hijiki or arame seaweed in 3/4 cup of hot water, and chop up the rest of your veggies.
- After 10 minutes, squeeze the hijiki out and save the liquid.
- Heat 1 tablespoons of the saved seaweed liquid in a large wok or saute pan and add the onions and carrots. Stir fry in the liquid over medium high for 2 minutes. Stir constantly.
- Add the garlic and ginger. Continue to stir constantly. The ginger might stick but don't worry, it will be fine when more liquid is added.
- After 2 minutes add the broccoli, stir fry for 2 more minutes.
- Add the cabbage. Dissolve the miso in 2 tablespoons of the seaweed water. Add the tamari, rice wine vinegar, hijiki or arame, and tofu.
- Continue stir frying for another 2 minutes, stirring constantly. Add the salt and pepper.
- Remove from the saute pan and put in a nice dish with the gravy if using.
- Sprinkle with the sesame seeds and serve.
- FOR THE GRAVY(IF USING):.
- Mix one tablespoons of arrowroot flour with one cup cold water. Bring the left over liquid that is in the saute pan to a boil and add 1 teaspoons honey . Add the arrowroot flour liquid and using a whisk stir until thickened.
- Pour over the top of the sir-fry before you add the sesame seeds.
- Rice would be great with this dish.
- Bon Appetit!
Nutrition Facts : Calories 50.6, Fat 1.1, SaturatedFat 0.2, Sodium 354, Carbohydrate 8.3, Fiber 1.1, Sugar 2.9, Protein 3.2
MISO-HONEY SHRIMP STIR FRY
Miso is a fermented soy bean paste that is loaded with all things savory, sweet, and deliciously right about East Asian cuisine. I know it may feel a bit like an over-commitment when you pick up that tub from the grocery store, but go with me on this one. The further down the miso rabbit hole you dig, the more you'll wonder just how it is you got so far, for so long, without it.
Provided by Food Network
Categories main-dish
Time 20m
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- In a medium bowl, whisk together the miso, honey, soy sauce and sriracha. Set aside.
- Place a large skillet over high heat with the oil. Add the shrimp to the skillet and stir-fry until the shrimp just begin to turn pink, 2 to 3 minutes. Add the garlic, bell pepper, carrots and snow peas to the pan and continue stir-frying until the vegetables just begin to tenderize, about 1 minute. Add the reserved sauce to the skillet and stir-fry until the shrimp is cooked through and the sauce has thickened, 2 to 3 minutes.
- Adjust the seasoning with soy sauce and sriracha. Serve the stir-fry over the steamed rice garnished with the bean sprouts.
SPICY MISO NOODLES
Spicy vegan miso noodles with cabbage and mushroom that are ready in under 20 minutes!
Provided by Deryn Macey
Categories Main Dish
Time 20m
Yield 4
Number Of Ingredients 19
Steps:
- Make the Miso Sauce: Add all sauce ingredients to a medium bowl. Stir until smooth. Set aside.
- Cook the Noodles: Prepare noodles according to package directions. Once tender, drain and set aside.
- Cook Tofu or Tempeh (Optional): If using tempeh or tofu, heat 1 tbsp oil in a large pan, over medium-high heat. When the pan is hot, add the tempeh or tofu cubes. Cook for 6-8 min, breaking apart into smaller pieces, until golden-brown. Remove the pan from the heat, then drizzle over 1 tbsp tamari. Toss to combine. Transfer to a plate and set aside.
- Stir Fry the Veggies: Heat 2 tsp oil over medium-high heat. Add the mushrooms, cabbage and onions. Season with a pinch of salt and pepper. Cook for 4-6 min, stirring occasionally, until tender. Add green onions, reserving some for serving. Cook for another 2-3 min, stirring often, until tender-crisp.
- To the pan, add drained noodles and miso sauce. Cook for 1-2 min, tossing gently, to coat noodles in sauce.
- For Serving: Divide noodles between bowls. Top with tempeh (if using), green onions, sesame seeds and toasted nori. Drizzle more chili-garlic sauce over top, if desired.
Nutrition Facts : ServingSize 1/4 of recipe, Calories 364 calories, Sugar 11 g, Fat 8.6 g, Carbohydrate 61 g, Fiber 5 g, Protein 11 g
VEGETABLE STIR-FRY WITH GARLIC-MISO SAUCE
Categories Garlic Vegetable Stir-Fry Jalapeño Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 7
Steps:
- Heat oil in heavy large skillet over high heat. Add garlic and sauté until golden, about 2 minutes. Add yellow miso, oyster sauce and sugar and stir to blend. Add vegetables and jalapeño and sauté until vegetables are crisp-tender, about 12 minutes. Serve immediately.
MISO NOODLES WITH FRIED EGGS
This quick and healthy veggie dinner has a base of wholemeal noodles for a filling, fibre-rich supper. It's packed with 4 of your 5-a-day, plus vitamin C and iron too
Provided by Sara Buenfeld
Categories Dinner, Lunch, Supper
Time 22m
Number Of Ingredients 13
Steps:
- Put the noodles in a bowl and cover with boiling water. Set aside to soften.
- Meanwhile, heat the oil in a wok and stir-fry the ginger, pepper and leek for a few mins until softened. Add the garlic and paprika and cook for 1 min more. Drain the noodles, reserve 2 tbsp of the water and mix with the miso.
- Add the drained noodles, miso liquid, beansprouts, peas and spinach to the wok and toss over a high heat until the spinach wilts. While you are doing this, fry the eggs in a little oil to your liking. Pile the noodles onto plates, top with the eggs and chilli, if using, and serve.
Nutrition Facts : Calories 509 calories, Fat 19 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 52 grams carbohydrates, Sugar 10 grams sugar, Fiber 13 grams fiber, Protein 25 grams protein, Sodium 1.3 milligram of sodium
STIR-FRIED GINGER MISO STEAK WITH BROCCOLI
Top wholewheat noodles with lean sirloin steak and vegetables for a low-calorie Chinese dinner that can be on the table in under 30 minutes
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 25m
Number Of Ingredients 12
Steps:
- Cut the steak into strips across the grain with a sharp knife, then mix with the miso, grated ginger and grated garlic. Grind in some black pepper and toss really well to coat the meat.
- Bring a medium pan of water to the boil, add the broccoli and blanch for 2 mins. Remove with a slotted spoon. Add the star anise, noodles and spring onions to the water, and cook for 5 mins until the noodles soften.
- Meanwhile, heat the oil in a non-stick wok and stir-fry the steak for 1 min until it just changes colour. Remove from the pan and add the garlic slices, remaining ginger and mushrooms. Stir-fry until the mushrooms soften. If the wok looks a bit dry, splash in a little water from the noodles.
- Return the steak to the wok, add the broccoli and toss well over the heat to warm through, adding a little more water to loosen the sauce a little. Drain the noodles and pile onto plates. Top with the stir-fry and serve drizzled with a little soy sauce or sesame oil, if you like.
Nutrition Facts : Calories 470 calories, Fat 11 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 4 grams sugar, Fiber 9 grams fiber, Protein 38 grams protein, Sodium 2.1 milligram of sodium
CHICKEN AND CHINESE BROCCOLI MISO STIR-FRY
This was a healthy throw together meal, which resulted from me wanting to use up some miso I haven't been able to use quickly enough. This is a easy fast recipe, and some of the prep work like chicken and broccoli chopping can be done while cooking.
Provided by MC Baker
Categories One Dish Meal
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Stir fry garlic and onions in oil until they are slightly cooked (about 2 minutes).
- Add chicken meat and cook until mostly cooked (about 5 more minutes).
- Add chinese broccoli cut into bite size pieces along with miso and cook about 2 minutes more.
- Add soy, water and cornstarch and bring to a boil.
- Check seasoning once chicken has cooked through, and add salt as desired.
- Garnish with green onions and parsley.
- Serve with rice.
Nutrition Facts : Calories 251.8, Fat 16.2, SaturatedFat 3.4, Cholesterol 36.3, Sodium 915.4, Carbohydrate 12.3, Fiber 2.7, Sugar 3, Protein 15.5
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