* Exported from MasterCook *
Spicy Stir Fried Tofu With Kale and Red Pepper
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 bunch curly kale -- (about 10 ounces), stemmed and washed
1 package firm tofu -- (14 ounce) sliced about 1/4 inch thick
1 tablespoon soy sauce
1 tablespoon Shao Hsing rice wine -- or dry sherry
1/4 cup vegetable stock
1 teaspoon cornstarch
1/4 teaspoon salt -- (more to taste)
1/4 teaspoon ground pepper -- preferably white pepper (1/4 to 1/2)
1/4 teaspoon sugar
1 tablespoon peanut oil -- or canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 serrano pepper -- seeded and minced
1 red bell pepper -- cut in 2-inch julienne
2 teaspoons dark sesame oil
1. Bring a medium saucepan of lightly salted water to a boil, add the kale
and blanch 1 minute. Transfer to a bowl of cold water, drain and squeeze
out excess water. Chop coarsely and place in a bowl near your wok.
2. Cut the tofu into dominos and place them on paper towels. Place another
paper towel on top and prepare the remaining ingredients.
3. In a small bowl or measuring cup, combine the soy sauce, rice wine or
sherry, stock and cornstarch. Combine the salt, pepper and sugar in
another small bowl. Have all the ingredients within arm's length of your
wok.
4. 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. Swirl in the canola or peanut oil by adding it to the sides of
the pan and swirling the pan, then add the tofu. Stir-fry 1 to 2 minutes,
until it begins to color. Add the garlic, ginger and chili and stir-fry
for no more than 10 seconds.
5. Add the red pepper and stir-fry for 1 minute. Add the kale, salt,
pepper and sugar and toss together. Add the soy sauce mixture and the
sesame oil. Stir-fry for another 30 seconds to a minute. Remove from the
heat and serve with grains or noodles.
Yield: 4 servings.
Advance preparation: This is a last-minute preparation, but the blanched
kale will keep for about 4 days in the refrigerator.
Nutritional information per serving: 194 calories (46% fat); 1 gram
saturated fat; 5 grams polyunsaturated fat; 4 grams monounsaturated fat; 0
milligrams cholesterol; 14 grams carbohydrates; 3 grams dietary fiber; 283
milligrams sodium (does not include salt to taste); 12 grams protein
Kale is a good choice of greens for a stir-fry because it retains its
texture.
On a recent Thursday at my neighborhood farmers' market, one farmer had
three different varieties of kale on offer – black kale (also known as
cavolo nero, dinosaur kale, dragon tongue, lacinato or Tuscan kale), curly
gray-green kale and red Russian kale, another ruffled variety that has red
veins and a purplish color. I bought all three and had a lot of fun
turning them into dinners over the next 6 days.
Kale is a member of the cruciferous family of vegetables (genus Brassica),
so named because their flowers have four petals in the shape of a cross. A
nutritional powerhouse that tastes wonderful when properly cooked, kale is
one of nature's best sources of vitamins A, C and K and a very good source
of copper, potassium, iron, manganese and phosphorus. The flavonoids and
sulfur-containing compounds called glucosinolates are believed to have
antioxidant properties, as are two other compounds that kale delivers,
zeaxanthin and lutein, both thought to play a role in protecting the eyes.
These greens are hearty, and they maintain about 50 percent of their
volume when you cook them, unlike spinach, which cooks down to a fraction
of its volume. The various types of kale also maintain a lot of texture,
which makes them perfect for stir-fries. Make sure to remove the ropy
stems and wash the leaves in at least two changes of water, as organic
kale can be very attractive to aphids. Aphids won't hurt you, but it might
take a few rinses to clean them off the leaves.
Cuisine:
"Asian"
Source:
"Recipes for Health, New York Times, Jan 30, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
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Per Serving (excluding unknown items): 117 Calories; 7g Fat (56.7%
calories from fat); 4g Protein; 9g Carbohydrate; 1g Dietary Fiber; trace
Cholesterol; 503mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1
Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 773 0 0 4734 0 0 0 0 0 0 0 0 0 0 0
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