I haven’t really thought about this blog in a while. Cooking creativity was slumping, broken camera issues and a lacklustre pantry due to this Capitalist Crisis we’re in were the main reasons. But tonight, I made a spur of the moment decision to try something new: tofu stir-fry that has no oil whatsoever! Now some recipes I’ve tried before call for swapping oil for water (and nothing else different) and my opinion is that they all suck. It tastes steamed and bland, keeping health food stereotypes obese with justification. Mine is way better!
No list of measurements/time. 😦 My apologizes, but I wasn’t thinking I’d post about this until I was eating it.
Pre-prep: Making rice, chopping veggies and setting your oven to something around 275-300 F.
1. Take a non-stick pan over a medium-high heat. Take tofu (always extra-firm!) and place them in thick slices onto the pan (no oil!) You could cube them now, but if you leave them lengthwise for now it’s easier to sear them. Wiggle gently and turn when just a little brown onto another side. Keep doing this until all sides are done. Carefully remove and cube your tofu to desired morselness.
2. Lower the heat a bit and begin to assemble the sauce of your choosing. If do this in an empty pan the better, as you can adjust it easier. Soy sauce, broth, minced garlic, five-spice powder and pepper was all I can remember adding to mine. You can borrow from any recipe you like with this rule: no prepared sauces or thickening agents! This is a braise, meaning liquid. Those GM Party Banned items will just turn to gel, not seep into the tofu and probably burn all over your pan.
3. When you’ve got your sauce tofu/protein goes in, veg goes in and for a nice braise you do not want things completely covered 60% is a rough basis. Too little and dry out could happen (BAD!); too much and heat just wont transfer quickly (NOT GOOD.) Then into the oven for about 30-40 minutes, depending on the size of your vegetables. Turn food over once or twice to give everything a dunk and check the liquid (evaporation will only be a problem if you had a pithy puddle to start with.)
4. When you feel confident in your braise’s done-ness remove (CAREFULLY) and place back on the stove top. Now you need a slurry, which is not in this case a way to describe weather in my homestates of MI and OR, but a mix of cornstarch and water. Make it in a bowl, about a tablespoon should be plenty and enough cold water till you can whisk it to solution. Never add the cornstarch directly to hot liquid because that just makes corn lumps.
5. Put the heat fairly high on the stove and wait for a boil to begin. Keep stirring and add the slurry in doses (you can always add more but never take out.) The slurry will start to thicken the sauce. When it’s to your liking, you’re finished! Serve over rice, noodles, nachos, whatever and consume. (Note: you can make slurries with other thickeners like flour or arrowroot, but only cornstarch has that oily mouthfeel to it.)
Though I’m not on a “diet” by any means, I’ve been working out a lot more and naturally eating well is crucial. I’m estimating that rather huge dish was about 700 calories. And use the fork for comparison, it’s an especially large plate. 700 calories in a main meal isn’t a lot for an active person’s diet. My daily needs are about five times that. But the good thing is while this had more calories than a Big Mac, it had 1.5x the protein and half the fat.