|If you limit the serving size, you can eat this Stir-Fried Marinated Tofu and Mushrooms for Phase One.|
We're chugging along with A Month of Daily Phase One Recipes, and for anyone who likes tofu this delicious Stir-Fried and Marinated Tofu with Mushrooms is something you can enjoy for Phase One if you have a moderate serving with the rest of the plate filled with something like World's Easiest Garlicky Green Beans Stir Fry that's not limited in serving size. This recipe calls for marinating the tofu before frying it in the hot wok, a technique which makes the tofu slightly softer than a recipe like this one where the tofu is pressed and then fried. If you like firmer chewy tofu, you could skip the marinating step.
Of course this is my Phase One offering for this week's Meatless Monday, and this tasty tofu dish is actually vegan as long as the Hoisin Sauce you use is vegan. (You can find more meatless recipes by using the label Meatless Monday or checking Vegetarian Recipes in the recipe index, and I'm also doing a meatless slow cooker recipe each Monday on Slow Cooker from Scratch. For more Meatless Monday ideas from other bloggers, follow our Meatless Monday board on Pinterest, or check Meatless Monday at BlogHer, where I write a weekly post spotlighting one of the fabulous meatless recipe ideas I find around the web.)
Mix the soy sauce, rice vinegar, sesame oil, and red pepper flakes and marinate the tofu for 30 minutes. (Skip the marinating if you want chewier tofu.)
After 30 minutes, let the tofu drain well. Catch the marinade and mix in the agave nectar and hoisin sauce.
Heat the wok over high heat; then add 1 tablespoon of oil and heat until shimmery. Add the sliced garlic and ginger and cook just until fragrant; discard garlic and ginger.
Lower heat to medium-high, immediately add tofu and cook, turning often, until it's well browned, about 5-7 minutes. Watch carefully; we got some pieces a little dark.
Remove tofu, turn heat to high, add the rest of the oil, add mushrooms, and cook until they are cooked through and all liquid has evaporated, about 4-5 minutes.
(Makes 4 servings; recipe adapted from Bon Appetit, January 2004.)
14 oz. extra firm tofu, drained well
5 T soy sauce
1 T rice vinegar
1 tsp. sesame oil
pinch red pepper flakes
1 lb. fresh Crimini (Baby Bella) mushrooms, cut in quarters (or smaller if they're very large)
1 T agave nectar
1 T Hoisin sauce
1 T + 1 T peanut oil
3-4 slices fresh ginger root and 2-3 sliced garlic cloves (for seasoning the oil)
1/2 cup diagonal sliced green onions
If you don't have a wok, you can make this in a large well-seasoned or non-stick frying pan.
Remove tofu from the package and let it drain well in a colander. Cut drained tofu into cubes about 1 inch square. Mix the soy sauce, rice vinegar, sesame oil, and red pepper flakes and marinate the tofu for 30 minutes in a ziploc bag or plastic container. (Skip the marinating if you want chewier tofu.) While tofu marinates cut the mushrooms into quarters (or pieces close in size to the tofu.)
After 30 minutes, let the tofu drain well in a colander placed over a bowl to catch the marinade. Mix in the agave nectar and hoisin sauce with the reserved marinade to make the sauce.
Heat the wok over high heat; then add 1 tablespoon of oil and heat until it looks shimmery. Add the sliced garlic and ginger and cook just until fragrant; discard garlic and ginger. Lower heat to medium-high, immediately add tofu and cook, turning often, until it's well browned, about 5-7 minutes. Watch it carefully. (Lift the pan off the heat for a minute if you can't keep up with turning the tofu.)
Remove tofu, turn heat to high, add the rest of the oil, add mushrooms, and cook until they're cooked through and all liquid has evaporated, about 4-5 minutes. Add the tofu back into wok with the mushrooms. Add the sauce mixture, lower heat to medium high, and cook, stirring, until all the ingredients are slightly glazed and the mixture has partly evaporated and thickened, about 2-3 minutes. Add the sliced green onions and cook 1 minute more. Serve hot.
Tofu is a limited food for Phase One of the South Beach Diet, but when the recipe contains other low-glycemic ingredients like mushrooms, you can have a little more. The Hoisin Sauce in this recipe has sugar in it, but the amount per serving is very small.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Meatless Ideas with Tofu:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Spicy Vegan Peanut Butter Tofu with Sriracha ~ Kalyn's Kitchen
Tofu Tostadas ~ Two Peas and Their Pod
Sriracha-Spiced Stir-Fried Tofu with Eggplant, Red Bell Pepper, and Thai Basil
General Tso's Tofu ~ Appetite for China
Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce ~ Kalyn's Kitchen
Pistachio-Crusted Tofu ~ Fat Free Vegan Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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