Free Healthy Recipe - Tofu and Veggie Stir Fry

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Wheat Free

The perfect macrobiotic meal must provide a balance of all flavours - sweet, sour, bitter, salty. That way you will leave the table feeling satisfied with no further cravings. Here we have sweetness from the leeks and mirin, bitter from the accompanying greens, salt from the miso and sour from an accompanying pickle* (see note).

375 grams hard tofu
2 tbsp genmai miso
1 leek finely sliced
2 zucchini cut into small pieces
½ cup fresh dill, chopped
¼ cup arame, soaked in hot water to 10 15 minutes until soft and drained
2 tbsp mirin
1½ tbsp powdered kuzu
1/3 cup water

Cut the tofu into slices and bring to the boil in a pan. When the tofu has lifted to the water's surface. Drain it and blot dry. Mix the miso with cup water until it forms a smooth paste. Pour the miso over the tofu and let it sit for as long as possible. (no less than hour)

Remove the tofu from the miso, and retain any leftover miso paste.
Heat a frying pan wok with the 1 tbs sesame oil and stir fry the tofu in batches until it is golden on both sides.
Heat a wok the rest of the sesame oil and stir fry the leeks and zucchini until tender (2 - 3 minutes).
Pour in the remaining miso paste, and add the dill and arame. Mix the kuzu powder with the water to a paste and add it to the dish with the mirin. Cook until the sauce thickens slightly (add more water if it gets too thick).

Serve with the tofu slices, steamed greens and a grain of your choice.

Note: Pickles are served as an accompaniment to macrobiotic meals to stimulate digestion. Make your own pickle or buy picked ginger or diakon from most health food stores.

Makes 4 servings

Scale recipe to serves

Prep Time: 1 hr
Cooking Time: 10 mins
Ready in: 1 hr 10 mins

Suitable for:
See also:
Stir-fried Asian Greens 2
Stir Fried Asian Greens 1
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Nutritional Information - Per Serve
Kj 895 kj
Calories 214 kcal
Fat 14.7 g
Saturated Fat 2.1 g
Total Carbohydrate 11.2 g
Total Protein 12.9 g
Fibre 4.6 g

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