Baked Tofu Stir-Fry with Cabbage & Shiitakes

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From: EatingWell Magazine September/October 2014

This healthy vegetarian tofu stir-fry recipe is made with less oil by cooking the ingredients on two large sheet pans in the oven instead of in a wok. Flavored with savory black bean-garlic sauce, toasted sesame oil and Chinese rice wine, this quick stir-fry recipe makes a delicious, low-fuss weeknight dinner.

Ingredients 4 servings

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  • 2 14- to 16-ounce packages extra-firm tofu, patted dry
  • 2 1/2 tablespoons black bean-garlic sauce (see Tips), divided
  • 2 tablespoons toasted sesame oil, divided
  • 2 teaspoons sesame seeds
  • 10 cups chopped napa cabbage (1-inch pieces, from 1 medium head)
  • 3 cups halved shiitake mushroom caps (about 4 ounces)
  • 1 bunch scallions, cut into 1-inch pieces, plus chopped greens for garnish
  • 2 tablespoons Shao Hsing rice wine (see Tips) or dry sherry
  • 2 teaspoons hot sauce, such as sriracha, or more to taste

Preparation

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  1. Position racks in upper and lower thirds of oven; preheat to 425 °F. Coat 2 large rimmed baking sheets with cooking spray.
  2. Cut tofu into 1-inch pieces and toss in a large bowl with 2 tablespoons black bean sauce, 1 tablespoon sesame oil and sesame seeds. Spread in a single layer on one of the prepared baking sheets. (Reserve the bowl.) Roast the tofu on the lower rack, stirring twice, until browned, 25 to 30 minutes.
  3. Meanwhile, toss cabbage, mushrooms, scallion pieces, the remaining 1/2 tablespoon black bean sauce and the remaining 1 tablespoon sesame oil in the large bowl. Spread the vegetables on the second baking sheet. When the tofu has roasted for 10 minutes, place the vegetables on the upper rack and roast, stirring once or twice, until tender, about 20 minutes.
  4. Spoon the tofu over the vegetables, drizzle with rice wine (or sherry) and hot sauce and stir until combined. Serve sprinkled with scallion greens, if desired.
  • Black bean-garlic sauce is a savory condiment made from fermented black soybeans, garlic and rice wine. Shao Hsing (or Shaoxing) is a seasoned rice wine. Look for both in the Asian-foods section of well-stocked supermarkets or at Asian markets.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Serving size: about 1 3/4 cups
  • Per serving: 322 calories; 20 g fat(2 g sat); 6 g fiber; 15 g carbohydrates; 24 g protein; 149 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 1977 IU vitamin A; 34 mg vitamin C; 435 mg calcium; 5 mg iron; 862 mg sodium; 825 mg potassium
  • Nutrition Bonus: Vitamin C (56% daily value), Calcium (44% dv), Vitamin A (40% dv), Folate (37% dv), Magnesium (35% dv), Iron (27% dv), Potassium (24% dv), Zinc (20% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 3 medium-fat meat, 1 1/2 fat

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