If you don't know what to serve for dinner tonight ...
Miso is a great way to extra flavor and nutrition to your Healthiest Way of Eating. This versatile stir-fry recipe can be adapted to any of your favorite vegetables or whatever you may have on hand--in fact the more variety, the more nutritional value. Enjoy!
Ingredients:
- 1 TBS dried hijiki* or arame seaweed, soaked* in 3/4 cup warm water (save water)
- 1 medium onion, cut in half and sliced thick
- 1 TBS minced fresh ginger
- 3 cloves garlic, pressed
- 1 medium sized carrot, peeled and sliced very thin
- 2 cups small broccoli florets, about 1/2-inch pieces
- 1 cup shredded green cabbage
- 4 oz firm light tofu, cut into 1/2-inch cubes
- 2 TBS light miso
- 2 TBS tamari (soy sauce)
- 2 TBS rice vinegar
- salt and white pepper to taste
- 1 tsp toasted sesame seeds
- *For more on safety issues regarding sea vegetables, see The safety factors regarding sea vegetables, such as hijiki
- Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
- Rinse and soak hijiki or arame seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
- Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
- Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don't worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.
- Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu.
- Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.
- Serve with Brown Rice
In-Depth Nutritional Profile for Miso Stir-Fry
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