SZECHUAN TOFU & GREEN BEAN STIR-FRY
This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.
Provided by EatingWell Test Kitchen
Categories Healthy Vegetarian Stir Fry Recipes
Time 30m
Number Of Ingredients 12
Steps:
- Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
- Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
- Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.
Nutrition Facts : Calories 216.2 calories, Carbohydrate 20.5 g, Fat 11.5 g, Fiber 4.8 g, Protein 11.8 g, SaturatedFat 1.5 g, Sodium 815.8 mg, Sugar 4.8 g
TOFU AND GREEN BEAN SPICY STIR FRY
This is a healthy vegetarian stir fry. Serve over rice if desired. Add more or less Szechuan sauce to desired spiciness.
Provided by Spencer 2
Categories One Dish Meal
Time 25m
Yield 5 cups, 4 serving(s)
Number Of Ingredients 5
Steps:
- Cut tofu into slices. Drain between paper towels to remove as much liquid as possible. Cut into bite-size pieces.
- Add oil to wok. Add green beans, snapped into bite-size pieces. Saute 3-5 minutes, until beans turn bright green color.
- Add tofu, coconut milk and Szechuan sauce. Stir gently to not break up tofu pieces. Saute until beans are done to desired tenderness, about 10 minutes.
- Serve over rice if desired.
Nutrition Facts : Calories 218.6, Fat 16.7, SaturatedFat 7.2, Sodium 32.1, Carbohydrate 12.5, Fiber 4.7, Sugar 4.4, Protein 8.7
SPICY STIR-FRIED TOFU WITH CORN, GREEN BEANS AND CILANTRO
Few dishes are as simple as the stir-fry, which just requires some chopping, a few seasonings and a blistering hot pan. This sweet and spicy stir-fry is a light meatless meal, loaded with fresh green beans, corn and tofu. Ginger, garlic and jalapeño provide a little heat.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 15m
Yield 4 servings
Number Of Ingredients 15
Steps:
- Cut the tofu into 1/4-inch matchsticks, and place them on paper towels. Place another paper towel on top, and prepare the remaining ingredients.
- In a small bowl or measuring cup, combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm's length of your pan.
- Bring a medium saucepan of lightly salted water to a boil, add the green beans and blanch one minute. Transfer the beans to a bowl of cold water, drain and dry on a kitchen towel.
- Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates from the surface within a second or two. Add 1 tablespoon of the oil to the sides of the pan and tilt the pan to distribute. Add the tofu. Stir-fry one to two minutes until it begins to color. Add the garlic, ginger and jalapeño, and stir-fry for no more than 10 seconds.
- Add the remaining oil and then the green beans, corn and scallions. Stir-fry for one minute. Add the salt, pepper and sugar, and toss together. Add the soy sauce mixture. Cover and cook 30 seconds. Uncover, add the cilantro and stir-fry for another 30 seconds to a minute until the green beans are crisp tender. Remove from the heat and serve.
Nutrition Facts : @context http, Calories 257, UnsaturatedFat 14 grams, Carbohydrate 11 grams, Fat 18 grams, Fiber 4 grams, Protein 17 grams, SaturatedFat 3 grams, Sodium 435 milligrams, Sugar 2 grams
STIR-FRIED TOFU AND PEPPERS
This attractive stir-fry is inspired by a traditional Chinese dish called rainbow beef. The vegetarian version works well, and it's also easier to make. If you prefer a very firm tofu, take the extra time to weight it as directed in step 1. I am happy to skip this step and use firm tofu that hasn't been weighted.
Provided by Martha Rose Shulman
Categories dinner, one pot, main course
Time 30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Optional step for firmer tofu: Blot the tofu dry, wrap in a clean kitchen towel and place a cutting board on top. Let sit for about 15 minutes. Whether weighted or not, slice the tofu about 1/2 inch thick into 1- x 2-inch dominoes.
- Mix together 1 tablespoon of the soy sauce, 1 teaspoon of the brown sugar and 1 tablespoon of the oil in a medium bowl. Toss with the tofu, and stir to make sure all of the pieces are coated. Let sit for five to 10 minutes while you prepare the other ingredients.
- In a small bowl, stir together the remaining soy sauce and sugar, hoisin sauce and sesame oil. Set aside.
- Heat a large nonstick skillet or wok over high heat until a drop of water evaporates on contact. Add the oil, turn the heat to medium-high and add the peppers. Stir-fry for a couple of minutes, until the peppers begin to soften, and add the garlic and ginger. Stir-fry for 20 seconds, until the garlic and ginger begin to smell fragrant, and add the tofu, dried red pepper flakes and green onions. Stir-fry two minutes, give the sauce a stir and add to the pan. Cover and cook for three minutes. Remove the lid, stir the ingredients in the pan, and taste and adjust seasonings. Serve with rice or noodles.
Nutrition Facts : @context http, Calories 200, UnsaturatedFat 11 grams, Carbohydrate 12 grams, Fat 13 grams, Fiber 3 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 496 milligrams, Sugar 5 grams, TransFat 0 grams
STIR-FRIED BEANS WITH TOFU AND CHILES
This crunchy, colorful stir-fry has an added kick from serrano chiles. I can't resist buying an array of beans when they're at summer farmers' markets. I love to mix yellow and green beans in this crunchy, colorful stir-fry, but don't hesitate to make it if all you can find is green. For added kick and color I threw in some serrano chiles from my garden that had ripened to bright red. Thai chiles will work too.
Provided by Martha Rose Shulman
Categories dinner, main course
Time 7m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Drain and dry tofu slices on paper towels. In a small bowl or measuring cup combine soy sauce, rice wine or sherry, and stock or water. Combine salt and sugar in another small bowl and cornstarch slurry in another. Have all ingredients within arm's length of your pan.
- Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Add 1 tablespoon of the oil to the wok or pan and swirl the pan so that the oil coats the sides, then add tofu and stir-fry until lightly colored, 1 to 2 minutes. Remove to a plate.
- Swirl in remaining oil, add garlic, ginger and chiles and stir-fry for no more than 10 seconds. Add beans and white parts of the scallions, and stir-fry for 2 minutes. Add salt and sugar, toss together and add soy sauce mixture. Stir-fry for 1 to 2 minutes, until vegetables are crisp-tender. Return tofu to the wok along with scallion greens, cilantro and cornstarch slurry. Stir together just until lightly glazed, and remove from heat. Serve with hot grains or noodles.
Nutrition Facts : @context http, Calories 264, UnsaturatedFat 13 grams, Carbohydrate 17 grams, Fat 16 grams, Fiber 6 grams, Protein 19 grams, SaturatedFat 2 grams, Sodium 580 milligrams, Sugar 5 grams
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