Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.
Enter Meatless Monday. This week's recipe is Ginger Tofu with Asian Greens. "Tofu is browned in sesame oil then seasoned with a marinade of tamari, garlic, ginger and brown sugar," writes the Meatless Monday website about the recipe that was provided by Kim of The Oh Kitchen. "Bok choy, green beans, radishes and sesame seeds complete this stir fry with a great variety of flavors and textures."
Ginger Tofu with Asian Greens
1 18 ounce package firm tofu, drained
1 teaspoon sesame oil
2 cup fresh green beans, washed, trimmed and halved
6 tablespoons low sodium soy sauce or tamari, divided
1 teaspoon garlic powder
1 teaspoon ground ginger
1 tablespoon corn starch
1 teaspoon brown sugar
1 bunch bok choy, washed and cut into stalks and leaves
4 green onions, chopped
2 radishes, sliced in half and cut into 1/4 inch slices
1 teaspoon Szechuan seasoning
1/2 teaspoon crushed red pepper
2 teaspoons sesame seeds
Bring a large pot of water to a boil on the stove over high heat. Prepare an ice water bath in a large bowl.
Place the tofu in between two stacks of paper towels. Place a heavy pan or several cans of food on top of the tofu to flatten the tofu and squeeze out excess moisture.
When water boils, add the green beans and blanch for five minutes, or until barely cooked and bright green. Remove the green beans with a slotted spoon and transfer to the ice bath to stop the cooking process immediately.
Whisk four tablespoons of the soy sauce together with the garlic powder, ginger, starch and sugar together.
Place the sesame oil into a wok or large nonstick skillet over medium-high heat. Add the tofu in a single layer (you may have to cook it in batches). Brown on both sides for four minutes per side. Preheat the broiler.
Pour the soy sauce ginger marinade over the tofu and cook for about 3-5 minutes, or until the marinade turns brown. Remove from heat and slice the tofu into 1/4-inch strips. Place the tofu on a nonstick baking tray and broil for 3-7 minutes more, turning every 2 minutes.
Place the blanched green beans, bok choy, radish, onions and any remaining soy sauce marinade into the same pan or wok used to brown the tofu. Cook over medium heat for 3-5 minutes, or until the bok choy leaves are wilted.
Add the broiled tofu strips, Szechuan seasoning and crushed red pepper to the wok. Mix thoroughly to ensure all ingredients are evenly combined. Divide into three portions, garnish with sesame seeds and enjoy!
Nutrition info: Per gram serving: 246 calories, 10 g total fat, 2 g saturated fat, 0 grams trans fat, 0 mg cholesterol, 1279 mg sodium, 23.5 g total carbs, 7 g dietary fiber, 9 g sugar and 9.1 g protein.