Tuesday, July 3, 2007
Orange and Honey Tofu Stir-Fry
This is a wonderful low-fat dish - the tofu really picks up the flavours from the marinade. It's quick and easy to make - feel free to substitute any veggies you like!
My husband prefers it made with chicken - you can easily substitute cut up strips of boneless skinless chicken for the tofu. I have a feeling this would also be excellent with shrimp (the pre-cooked frozen shrimp from Trader Joe's would work well for this).
Serve over hot cooked rice.
2 tbsp. honey (or agave nectar to make it vegan)
2 tbsp. orange juice (I like to use fresh-squeezed juice; you can use prepared OJ)
1 tbsp. reduced-sodium soy sauce
1/2 tsp. sesame seeds
1/4 tsp. red pepper flakes (just a good shake or two!)
1 block extra-firm tofu (12-ounce package)
2 tbsp. honey (or agave nectar for vegan)
2 tbsp. vinegar
2 tbsp. orange juice (fresh-squeezed or store-bought)
1 tbsp. soy sauce
1 tsp. cornstarch or 2 tsp. all-purpose flour
2 tbsp. cooking oil
2 cups frozen stir-fry vegetables
**If frozen stir-fry veggies are not available, you can use carrots, bell peppers, snap peas, water chestnuts, broccoli, and celery. If desired, you could also add baby corn and pineapple chunks. If you use fresh veggies, they will just need a little extra cooking time during the first step.**
1. Prepare marinade by combining all marinade ingredients in a bowl or gallon-sized plastic zipper bag. Squeeze excess liquid from the tofu using paper towels and cut tofu into small squares (about 1/2-inch by 1/2-inch). Gently toss tofu into marinade ingredients. Cover (or seal zipper bag) and marinade for 30 minutes; toss occasionally during the marinating process. After marinating, drain the tofu and discard the marinade.
2. Prepare sauce by combining 2 tbsp. honey, 2 tbsp. vinegar, 2 tbsp. orange juice, 1 tbsp. soy sauce, and 1 tsp. cornstarch in a small bowl.
3. Pour cooking oil into a wok or large skillet. Preheat over medium-high heat (I have an electric wok that I preheat to 250 degrees. It works perfectly for this dish). Stir-fry the vegetables only for 3 minutes or until they are crisp-tender. Remove the veggies from the wok and add the tofu. Stir-fry the tofu for 3 minutes until lightly browned. Push the tofu from the center of the wok (do not remove it). Add the sauce to the center of the wok and cook until it is thickened and bubbly.
4. Return the cooked vegetables to the wok and stir all ingredients together until they are coated with the sauce. Cook and stir for about 1 minute until everything is heated through.
This is a modified version of the Honey-Glazed Chicken Stir-Fry recipe found in the Better Homes and Gardens New Cookbook.
Better Homes and Gardens Test Kitchen (1996). Better Homes and Gardens New Cook Book. Meredith Publishing Group: Des Moines, IA.