Bok Choy with Portabello and Tofu is an earthy dish that is very filling and satisfying.
Bok Choy is a species of Chinese cabbage sometimes called Pak Choi as well. It is known for it's white stems and dark green leaves.
Bok Choy can be used in a lot of stir fry recipes or boiled or in a simple sauté as well. This sauté is great because it includes the tofu and the portabello mushrooms, adding to the earthy flavor and texture.
Bok Choy contains a high amount of vitamin A per 4 oz. serving and also approximately 50 mg of vitamin C per 4 oz.
Bok Choy with Portobello and Tofu Recipe
1 Tbsp. canola or sesame oil
½ package of firm tofu, cubed
2 stalks celery, chopped
1 ½ cups (1/2 pound) Portobello mushrooms, chopped
3 cups bok choy, chopped
1 Tbsp. low-sodium soy sauce
1 Tbsp. miso
½ cup low-sodium vegetable stock
1 tsp. fresh ginger, grated
1 garlic clove, minced
3 green onions, chopped
2 cups fresh spinach, chopped
2 cups cooked rice
How we make it
Heat oil over medium heat. Add tofu, celery and mushrooms.
Sauté until tofu begins to color, about 5 minutes.
Place the bok choy on top. Lower heat to medium-low and cover.
Cook about 10 minutes.
Whisk together miso, vegetable stock, ginger, garlic and soy
sauce. Pour over bok choy and stir.
Add onions and spinach on top. Cover again and cook for about
Stir well and serve with rice.
Makes 2 servings.
Per serving: 210 calories, 8 g total fat (0 g saturated fat),
33 g carbohydrate, 8 g protein, 6 g dietary fiber,
760 mg sodium.
An Italian favorite with a vegetarian twist!
This was one of the first dishes I ever made before I really learned to like tofu.
I liked it because one would never know there is even tofu anywhere near it! So, if you have your doubts about tofu, try this tofu manicotti dish - it'll change your mind!
4 manicotti shells
½ cup fresh mushrooms, chopped
½ cup green onion, chopped
2 tsp. snipped, fresh parsley
½ tsp. dried Italian seasoning
A dash of paprika
8 ounces of tofu, drained and pressed
2 Tbsp. reduced-fat or vegan parmesan cheese
¾ cup of skim milk or soy milk
1 Tbsp. flour
A dash of garlic powder
¼ tsp. sea salt
2 ounces reduced-fat shredded cheddar or vegan
How we make it
Cook pasta shells according to package directions.
Rinse in cold water, drain. Spray medium skillet with
cooking spray. Add mushrooms and onion and cook until
tender. Stir in the parsley, Italian seasoning, and paprika.
Allow to cool slightly.
Mash the tofu with a fork in a large bowl.
Stir in the parmesan cheese and mushroom and onion mixture.
Stuff each shell with mixture.
Spread a little of your favorite red sauce on the bottom of
a baking pan. Arrange the shells in the pan and spoon red sauce
over the top.
Bake covered in a 350 degree oven for 20-25 minutes.
Sprinkle with cheddar cheese and bake uncovered an additional 2
minutes or until cheese is melted.
Optional white sauce instead of red sauce:
In a medium saucepan combine milk, flour, garlic powder, sea salt
and some pepper. Cook and stir until thickened. Poor over shells
instead of red sauce.
Veggie and Tofu Stir
Fry A delicious, healthy dinner entree you'll
make again and again!
Veggie and Tofu Stir Fry
1 1/2 cups water
1 cup dry sherry
6 Tbsp. low sodium soy sauce or Braggs
2 Tbsp. cornstarch
3/4 Tbsp. agave nectar or 1 1/2 Tbsp. of
whatever sweetner you choose
4 vegetable bouillon cubes
2 tsp. ground ginger
2 medium carrots, thin sliced
3 cloves garlic, minced
3 cups broccoli florets
3 cups extra firm tofu, cubed
2 Tbsp. toasted sesame seeds
2 cups cooked brown rice**
How we make it
** For best stir fry results using brown rice
use day-old cooked rice - see our tips in
"Fried Rice Secrets".
Add the bouillon cubes to 1/2 cup boiling water and dissolve.
Sauce - Stir together the water, dry
sherry, cornstarch, soy sauce, bouillon, agave and
ginger and set aside.
Spray a wok or large skillet with cooking spray or
coat it lightly with evoo or grapeseed oil (we like
grapeseed oil as it is less likely to smoke when heated).
Heat the wok or skillet over medium-high heat.
Add carrot and garlic and stir-fry for 2 - 5 minutes. Add
broccoli and stir-fry for 3 - 4 minutes more. Veggies should
Move veggies to side of wok or skillet. Stir the sauce and
add to center of wok or skillet. Cook while stirring until
it becomes slightly thickened. Add tofu and stir to coat.
Bring remaining veggies back to center and stir together to
Move everything aside again or spoon into separate dish.
Add in cooked brown rice and stir-fry to heat through - about
3 - 5 minutes. Combine the rest of the veggies and sauce again,
with the rice and stir to mix and heat through.
Spoon onto serving plates and top with toasted sesame seeds.
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