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Vegetarian Stir Fry

By Edited Jan 2, 2016 0 0

Stir fry is a flavorful and healthy dish. It has a never ending variation of seasonings and ingredients. It can be done with fish, shrimp, shellfish, chicken, pork, beef, and poultry. I am partial to all of these, but have been changing my diet as of late, and would like to share a vegetarian recipe. Our recipe today will include tofu as our protein source. Originally made in China,tofu is made from coagulated soy milk, and is around five to ten percent protein by weight. Tofu comes is soft and firm varieties; the firm variety being used for stir fry recipes. The packets can be purchased in most large grocery stores or Asian markets. They are roughly 350 grams and packed in water. Preparation of the stir fry can begin the day, or a few hours before with cutting the tofu into pieces of the desired size; usually 1x1x ½ “squares. Then marinade the tofu in either soy, or homemade stir fry sauce. Alternatively, it may be seasoned before or marinated with seasoning of choice. A quick and flavorful option is to use a sparing amount of seasoning salt. After seasoning is complete, grill in a pan at medium heat in two tbs olive oil until golden brown; usually around five minutes, then plate. Preparation of the vegetables takes five to ten minutes and can be done at this time. For this recipe, gather two celery stalks, ¼ red bell pepper, ¼ green bell pepper, 2 leaves of baby bok choy, 4-5 stalks asparagus, four cloves of garlic, and ½ white onion. After washing, slice celery into ½ inch pieces, Julienne bell peppers, chop baby bok choy into large pieces, slice asparagus into 1 inch pieces, and cop the white onion into ½ inch pieces. Press the four cloves of garlic. Wipe down the cooled pan and begin sauté. This is done with 1tbs olive oil, chopped onion, and pressed garlic. Saute until the onions begin to turn translucent and the garlic begins to lightly brown. This will take 3-5 minutes, and will coat the pan with a rich flavor adding weight and texture to our vegetarian dish. Finally, add the vegetables to the sauté, 2tbs soy sauce, 2tsp mushroom seasoning (Our seasoning of choice), stirring the mixture and folding the tofu back in for around 3-5 more minutes. When this is done, you will have a delicious dish which can be served with a side of rice and tea.

Stir Fry
Credit: My image files.


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