The Healthy Cook: takeout tonight?
What’s healthier—or tastier—than takeout or delivery? Pair these two dishes for my veggie-rich spin on Chinese food.
Shiitake Tofu Stir-Fry
2 Tbs. dry sherry
2 Tbs. reduced-sodium soy sauce
2 tsp. maple syrup
½ tsp. grated ginger
1 tsp. cornstarch
1 tsp. mild red chile flakes (optional, see Quick Tip)
1 Tbs. + 2 Tbs. grapeseed oil
8 oz. high-protein (or extra-firm) tofu, cut into triangles
½ lb. shiitake caps, quartered
½ tsp. toasted sesame oil
1 scallion, sliced
In a small bowl, mix together the sherry, soy sauce, maple syrup, ginger, cornstarch, and chile flakes with ¼ cup of water.
In a large non-stick pan, heat 1 Tbs. of the grapeseed oil over medium heat until shimmering hot. Sauté the tofu until browned, 3-5 minutes. Remove from the pan.
Increase the heat to high and add the remaining 2 Tbs. of grapeseed oil. Stir-fry the mushrooms until browned, 4-5 minutes.
Add the soy sauce mixture to the pan and cook until the sauce thickens, 1-2 minutes.
Remove from the heat and stir in the tofu and sesame oil. Top with the scallions.
Serves 2. Time: 20 minutes.
Per serving (2½ cups):
Calories: 410
Total fat: 28 g
Sat fat: 3.5 g
Carbs: 22 g
Fiber: 5 g
Total sugar: 7 g
Added sugar: 4 g
Protein: 23 g
Sodium: 650 mg
Broccoli with Garlic Sauce
1 Tbs. balsamic vinegar
2 tsp. reduced-sodium soy sauce
3 cloves garlic, thinly sliced
1 tsp. molasses
¼ tsp. cornstarch
1 tsp. grapeseed oil
4 cups broccoli florets
½ red bell pepper, sliced
In a small bowl, mix together the vinegar, soy sauce, garlic, molasses, and cornstarch with ¼ cup of water.
In a large non-stick pan, bring the oil and 1/3 cup of water to a simmer over medium heat. Add the broccoli and peppers. Stir-fry until the water has evaporated and the vegetables start to brown in spots, 2-3 minutes. Remove from the pan.
Add the vinegar mixture to the pan. Cook, stirring constantly, until the mixture is a syrup, 1-2 minutes. Spoon over the vegetables.
Serves 2. Time: 10 minutes.
Per serving (2 cups):
Calories: 100
Total fat: 3 g
Sat fat: 0 g
Carbs: 15 g
Fiber: 4 g
Total sugar: 7 g
Added sugar: 2 g
Protein: 5 g
Sodium: 240 mg
Got a question or suggestion? Write to Kate at healthycook@cspinet.org.
Photo: Kate Sherwood & Jennifer Urban/CSPI.
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