To nourish your mind as well as your body

Anger and intolerance are the enemies of correct understanding.

-Mahatma Gandhi

Thursday, March 22, 2012

TBP Stir-Fry

Here's another lovely large batch meal that you can make and serve yourself from for a few days. Tofu for protein. Portobello mushrooms for texture, protein, selenium, copper, potassium, and phosphorus. Broccoli for vitamin C, A, folic acid, calcium, and fiber. Broccoli and portobello mushrooms are also both  carriers of super-useful phytochemicals that serve to help fight cancer and provide helpful antioxidants. Yum, yum, yum. I like it by itself, but you could serve it with rice if you're looking for something more filling than it already is. And if you're looking for extra protein and fiber, serve this with quinoa.

TBP (Tofu-Broccoli-Portobello) Stir-Fry

1 tbsp sunflower oil
8 cloves fresh garlic, minced
2 inches fresh ginger, minced
4 portobello mushroom caps, chopped
1.25 cups low sodium vegetable broth
2 tsp brown sugar
1/2 tbsp rice vinegar
1 14-oz package extra firm tofu, cut into 1/2 inch cubes
4 cups broccoli, steamed and chopped
sliced almonds, for garnish
3 tbsp Gokutan Shiro Dashi (This is a Japanese seasoning sauce I use that is excellent. It is a combination of soy sauce, bonito extract, mushroom extract, seaweed extract, sugar, salt, and sweet sake. You can find it at a Japanese grocer pretty easily. If you choose not to go with this, I recommend the following: in a small bowl, combine 1 tbsp soy sauce, 1 tbsp mirin, 1 tsp agave nectar, 1/4 tsp salt. Mix well and allow to sit for a couple minutes.)

Heat the oil in a large sauce pan over medium heat. Add the garlic and ginger and cook, stirring them, until they are fragrant. Add the vinegar, stir, then add the chopped mushrooms. Cook until the mushrooms have withered and the liquid has evaporated (takes about 5 minutes). Add the broth, shiro dashi, brown sugar, tofu, and broccoli, bring contents of the sauce pan to a simmer and lower the heat to about medium low. Continue to simmer contents, stirring occasionally until the liquid has evaporated (this takes about 15 minutes).

Serve warm. Enjoy!

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