High in potassium and an unexpectedly rich source of folate, this Teriyaki Tofu with Red Bell Pepper and Shiitakes over Jasmine Rice recipe makes your RealAge 8.9 days younger.
Preparation Time: 20 minutes
Cooking Time: 12 minutes
3 tablespoons dark sesame oil, divided
2 tablespoons light teriyaki sauce, such as Kikkoman brand
4 cloves garlic, minced
1/2 teaspoon 5 spice powder
12 ounces baked teriyaki flavor tofu, such as Soy Deli brand, cut into 1 inch squares
4 cups each: broccoli florets, sliced asparagus spears (2 inch pieces)
2 cups each: sliced shiitake mushrooms and diced red bell pepper
1 cup vegetable broth or stock, such as Pacific brand
2 teaspoons Chinese hot chili sauce (optional)
3 cups hot cooked Jasmine rice (an aromatic white rice)
In a large bowl, combine 2 tablespoons of the oil, teriyaki sauce, garlic and 5 spice powder; mix well. Add tofu, tossing to coat. Heat a Dutch oven over medium-high heat. Add remaining 1 tablespoon oil, then tofu mixture. Stir-fry 1 minute. Add broccoli and asparagus; stir-fry 2 minutes. Add mushrooms and bell pepper; stir-fry 2 minutes. Add broth; stir-fry 2 minutes. Stir in hot chili sauce, if desired. Transfer to four shallow bowls; serve with rice.
Using a large heavy bottomed pot makes it easy to move the vegetables around so they cook evenly–a large, heavy bottomed wok would work well here too.
Sliced bok choy may replace the broccoli and long grain white rice may replace the Jasmine rice (aromatic as it is). Chunks of chicken breast could be substituted for the baked tofu, though it will need to marinate 10 minutes to absorb the teriyaki flavor.
Fat Calories: 134.00 g
Total Fat: 14.90 g
Sat. Fat: 1.70 g
Cholesterol: 0.30 mg
Total Carbohydrate: 127.00 g
Fiber: 6.10 g
Sugars: 3.40 g
Protein: 29.10 g