We loved this Stir-Fried Marinated Tofu and Mushrooms and it's low-carb, gluten-free, dairy-free, vegan, and can be South Beach Diet Phase One; use the Recipes-by-Diet-Type Index to find more recipes like this one.
For anyone who likes tofu this delicious Stir-Fried and Marinated Tofu with Mushrooms is low in carbs and 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. 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.
This is my weekly Meatless Monday post, 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. For 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.
Stir-Fried Marinated Tofu and Mushrooms
(Makes 4 servings; recipe adapted from Bon Appetit, January 2004.)
14 oz. extra firm tofu, drained well
5 T soy sauce (gluten-free if needed)
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 (gluten-free if needed)
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.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Tofu is a limited food for Phase One of the South Beach Diet, but when the recipe contains other low-glycemic and low 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, and tofu is very low in carbs, so this should be suitable for most other low-carb diet plans.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you're a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Meatless Ideas with Tofu:
Spicy Vegan Peanut Butter Tofu with Sriracha ~ Kalyn's Kitchen
Pistachio-Crusted Tofu ~ Fat Free Vegan Kitchen
Sriracha-Spiced Stir-Fried Tofu with Eggplant, Red Bell Pepper, and Thai Basil ~ Kalyn's Kitchen
General Tso's Tofu ~ Appetite for China
Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce ~ Kalyn's Kitchen
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