What’s healthier—or tastier—than takeout or delivery? Pair these two dishes for a vegetable-rich spin on Chinese food.
All recipes in this post developed by Kate Sherwood, The Healthy Cook.
Shiitake Tofu Stir-Fry
Tip: Want chili pepper’s flavor without its kick? Korean chile flakes (gochugaru) are earthy, smoky, and mild enough to put on everything from eggs to pasta primavera. Our go-to brand: Mother in Law’s. Try it in this stir-fry.
Time: 20 minutes
2 Tbs. dry sherry
2 Tbs. reduced-sodium soy sauce
2 tsp. maple syrup
½ tsp. grated ginger
1 tsp. cornstarch
1 tsp. mild red chile flakes (optional, see Tip)
1 Tbs. + 2 Tbs. grapeseed oil
8 oz. high-protein (or extra-firm) tofu, cut into triangles
½ lb. shiitake caps, quartered
½ tsp. toasted sesame oil
1 scallion, sliced
- In a small bowl, mix together the sherry, soy sauce, maple syrup, ginger, cornstarch, and chile flakes with ¼ cup of water.
- In a large non-stick pan, heat 1 Tbs. of the grapeseed oil over medium heat until shimmering hot. Sauté the tofu until browned, 3-5 minutes. Remove from the pan.
- Increase the heat to high and add the remaining 2 Tbs. of grapeseed oil. Stir-fry the mushrooms until browned, 4-5 minutes.
- Add the soy sauce mixture to the pan and cook until the sauce thickens, 1-2 minutes.
- Remove from the heat and stir in the tofu and sesame oil. Top with the scallions.
Per serving (2½ cups):
- Calories: 410
- Total fat: 28 g
- Sat fat: 3.5 g
- Carbs: 22 g
- Fiber: 5 g
- Total sugar: 7 g
- Added sugar: 4 g
- Protein: 23 g
- Sodium: 650 mg
Broccoli with Garlic Sauce
Time: 10 minutes
1 Tbs. balsamic vinegar
2 tsp. reduced-sodium soy sauce
3 cloves garlic, thinly sliced
1 tsp. molasses
¼ tsp. cornstarch
1 tsp. grapeseed oil
4 cups broccoli florets
½ red bell pepper, sliced
- In a small bowl, mix together the vinegar, soy sauce, garlic, molasses, and cornstarch with ¼ cup of water.
- In a large non-stick pan, bring the oil and 1/3 cup of water to a simmer over medium heat. Add the broccoli and peppers. Stir-fry until the water has evaporated and the vegetables start to brown in spots, 2-3 minutes. Remove from the pan.
- Add the vinegar mixture to the pan. Cook, stirring constantly, until the mixture is a syrup, 1-2 minutes. Spoon over the vegetables.
Per serving (2 cups):
- Calories: 100
- Total fat: 3 g
- Sat fat: 0 g
- Carbs: 15 g
- Fiber: 4 g
- Total sugar: 7 g
- Added sugar: 2 g
- Protein: 5 g
- Sodium: 240 mg
Photos: Kate Sherwood & Jennifer Urban/CSPI.
The information in this post first appeared in the April 2019 issue of Nutrition Action Healthletter.
Enjoy these recipes?
Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.
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