Seared Teriyaki Tofu with Braised Bok Choy

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For many, tofu is an elusive ingredient to prepare at home.  There are many different types and restaurant preparations are often lackluster and tasteless, leaving an impression that tofu is not worthy of a spot in the dinner rotation. 

Largely used in Asian and vegetarian cooking, tofu (pressed soy bean curd) is a great source of protein, relatively low in fat and it’s pretty easy to work with if you use the correct techniques, which I’ve elaborated on in the recipe below.  Tofu is indeed bland, which makes it a perfect blank culinary canvas for many styles of cuisine and flavors. Here, the tofu is prepared with a classic teriyaki sauce and paired with bok choy, another traditional Asian ingredient.  I love bok choy for it’s delicate flavor, crunch and nutritional profile.  One cup has more than half of the daily recommended vitamins A and C and a mere 10 calories!

One last plug for this dish ---  all of the ingredients can be stocked in advance and pulled from the pantry or fridge when you’re ready to roll.   Even the bok choy can be stored in the fridge for up to 5 days, wrapped in a damp paper towel and placed in a plastic bag left slightly open. (Don’t wash it until you’re ready to cook.) Just remember to drain the tofu at least one hour advance, and then leave it in the fridge until you’re ready to cook.  In less than 30 minutes, dinner will be on the table.  Healthier, tastier and quicker than take-out! 

Ingredients

1 pound firm tofu, drained and sliced into eight 1-inch pieces 

1 - 1½ pounds bok choy, ends trimmed, leaves rinsed of dirt, cut into wedges lengthwise  (look for baby bok choy or smaller heads)

1 TB cornstarch, plus more for dredging

¼ cup soy sauce

¼ cup mirin

2 TB water

4 tsp fresh ginger, finely minced or grated

4 tsp garlic, minced

freshly ground pepper, to taste

6 TB sesame oil or peanut oil, for cooking

For garnish: toasted sesame seeded, chopped cilantro and wedge of lime

For serving: 1 cup cooked rice

Directions

Pat the tofu slices dry, and dredge in cornstarch or cornmeal, making sure to gently tap off the excess to avoid clumps. 

Next, make the sauce: mix the soy sauce, mirin, water, ginger, garlic, pepper and 1 TB cornstarch in a small bowl and set aside.  Make sure the cornstarch dissolves completely.

Place a large skillet over medium-high heat, and add 2 TB oil.   When the oil is very hot but not smoking, place several pieces of tofu in the pan, adjusting the heat as necessary so tofu sizzles but does not burn.  Do not overcrowd the pan and do not push the pieces around as this will keep tofu from actually searing.  Let cook until the bottoms are lightly browned , about 5-6 minutes.  Flip with a spatula and cook on the other side until browned, and then transfer to a plate.  Add another 2 TB of oil and repeat with the remaining tofu slices. 

Stir the sauce well and then pour about half into the pan.  Reserve the rest for the bok choy.  Bring to a boil, immediately reduce heat to simmer, and stir for a few minutes while sauce bubbles and starts to thicken slightly.  Turn off the heat, then add back the tofu, toss to coat, cover and let sit until ready to serve.

In a separate large skillet, add 2 TB oil and heat on medium-high.   When pan is hot, add the bok choy and the remaining sauce.  Let mixture come to a boil, immediately reduce heat to simmer, cover and cook on low for about 3-4 minutes, until bok choy has wilted slightly and is cooked through.  Be careful not to overcook so it doesn’t become soggy.  Take the cover off, and using tongs, flip the bok choy wedges to coat them in the sauce.  Cook, uncovered, for another 3-4 minutes to allow sauce to thicken slightly, then remove from the heat.

Divide the bok choy and tofu into 4 servings.  If desired, garnish with toasted sesame seeds, chopped cilantro and a wedge of lime, and serve with rice. 

Notes

·       1 hour or more before cooking, drain the liquid from the tofu by placing it between two paper towels. Put in a shallow dish and place a heavy pan on top to force the excess liquid out. Can be done in advance and then keep the tofu in the fridge until ready to cook. 

·       It is important to completely dry the tofu before cooking.  Coating the tofu in the cornstarch also aids in preventing it from sticking in the pan and results in a crisp exterior texture.

·       You need a hot, oil coated pan for a good sear.  The best types of pan for high heat searing are a seasoned cast iron skillets or heavy stainless steel pans.  It’s tempting to use a non-stick pan for obvious reasons; if you go this route, only cook on medium heat and allow more cooking time.  Studies show that when non-stick pans are overheated the coating may begin to break down and toxic particles can be released. 

Spiced Cauliflower Couscous

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At first glance, this dish appears to be couscous or an ancient grain such as quinoa. Guess again! It’s cauliflower, which makes it completely gluten-free and an especially great choice for vegan cooks and those following a Paleo diet.  Toasting the coarsely ground cauliflower in the pan gives it a nice flavor and texture, combined with some dried spices, fresh herbs, savory nuts, chewy dried fruit and lemon.  Serve it over a bed of greens and if you’re an omnivore, top it with a piece of seared chicken or fish to cover all of your food groups if your heart desires. 

 Ingredients

6 cups cauliflower florets (from 1 large or 2 small heads cauliflower)

¼ cup olive oil

1 garlic clove, minced

½ tsp cumin

½ tsp coriander

1/3 cup slivered almonds, toasted

1/3 cup dried fruit like raisins, currants or cranberries

zest of 1 lemon

2 TB lemon juice, more to taste

2-3 TB minced leafy herbs, like cilantro, parsley and/or mint

½ tsp salt, more to taste

¼ tsp freshly ground pepper, more to taste

Directions

 Chop the cauliflower florets into bite size pieces.  Transfer into a food processor in batches, and pulse until the pieces are finely chopped and resemble couscous, but be careful not to over process.

In a large sauté pan, heat the olive oil on medium-high.  Add the garlic, cumin and coriander and stir for 1 minute to release flavor.  Add the cauliflower to the pan and cook for 8-10 minutes, stirring frequently, and letting some of the cauliflower brown.   Set aside to cool, or transfer to a tray to cool even faster. 

 In a bowl, mix the “couscous” with the remaining ingredients: almonds, raisins, lemon zest, lemon juice, minced leafy herbs, salt and pepper.  Taste, and add more lemon, salt or pepper to reach desired flavor. 

Makes approximately 4 cups, and serves 4-6.

Notes:

To toast nuts: Preheat oven to 325°.  Spread seeds on a baking tray, and bake in the oven for 5-7 minutes, until lightly browned and fragrant. Remove from oven and let cool. (Can be done in advance and stored in an airtight container)

White Bean, Kale and Sausage Stew

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As our days are now officially shorter and the cooler weather is settling in, it's the perfect time to introduce a weekly soup or stew into your dinner rotation.   Beans, kale and sausage are a classic trio in Mediterranean fare, and make a super healthy, well rounded meal.  This recipe calls for turkey sausage, which is lower in fat, but you can splurge with sweet italian or spicy sausage if your heart desires!  Canned beans are perfectly fine, but can be a bit soft, so if you have the time, try starting with dried beans for a more firm texture.   Here, the main ingredients are pulled together with a hint of tomato and the earthy flavors from fresh thyme and rosemary.  The finishing touches of olive oil, balsamic vinegar and Parmigiano cheese bring balance and added mouth feel to make a very satisfying dish!

Ingredients

4 TB olive oil, divided

½ pound turkey sausage, meat removed from casings and rough chopped

1 TB tomato paste

2 medium carrots, diced

2 celery stalks, diced

1 onion, chopped

2 garlic cloves, minced

6 cups vegetable stock (preferably no salt) or water

2 cups cooked white beans (try Great Northern, Cannellini or Navy)

½ - 1 tsp kosher salt, to taste (depends on salt content of stock)

2 thyme sprigs

2 rosemary sprigs

1 bay leaf

pinch of red pepper flakes

4 cups chopped kale, stems removed and thinly sliced into ribbons

For serving: olive oil, balsamic vinegar, and grated Parmigiano cheese

Directions

Heat 2 TB olive oil in a pot over medium heat.  Add the sausage and cook until browned, about 8-10 minutes.  Transfer to a plate lined with a paper towel to drain excess oil.

Wipe out pot, add 2 TB olive oil, and when hot, add the tomato paste, carrots, celery, onion and garlic.  Cook until the vegetables have softened, about 5 minutes.   Deglaze the pan with 1 cup of stock or water, and let the liquid reduce by half, scraping up the tiny sucs that are stuck to the bottom with a wooden spoon.  Then add the remaining stock or water, beans, salt, thyme, rosemary, bay leaf and red pepper flakes, if using.  Turn heat up to high and bring to a boil.  Reduce heat to low, cover, and simmer for 20 minutes.

Then add the kale and sausage to the pot, stir and let simmer for about 5 minutes until the kale wilts and the stew is completely heated through.   Taste and adjust seasoning.

Ladle into bowls and serve with a drizzle of olive oil, balsamic vinegar and grated Parmigiano cheese, if desired.   Makes 8 cups.

Serves 4-6

Notes

In a pinch, use precooked sausage - just slice into ½ inch pieces and cook according to recipe.

To deglaze means to add liquid, such as stock or wine, to a pan to loosen and dissolve the little brown bits (called sucs) that are stuck to the bottom. The flavorful mixture produced by deglazing (called fond) can then be used to build flavor for a sauce, soup or stew.