Wednesday, May 23, 2012

Sleep Good Stir Fry: Honey Glazed Tofu, Bok Choy, Broccoli and Pineapple Delight

It might possibly have been the best sleep I've gotten all month, maybe even all year! Maybe it was the awesome yoga class I took that morning or the fun bike ride I went on at sunset, but I have a hunch that it actually had something to do with the deliciously light, yet super filling dinner I came up with. Veggies and lean proteins like tofu have a way of doing that - making us fill totally full, yet light as a feather. The key to this meal is also going light on the sauces so that you aren't weighed down with too much processed sugar or salt. Here's to feeling great and sleeping oh-so-good at night!


Prep time: 20mins.  Cook time: 15mins.

Ingredients:
- 1-14oz package of Extra Firm Tofu, cut into long strips
- 1 head of Bok Choy, cut into six inch strips lengthwise
- A few crowns of Broccoli
- Light Marinade for Tofu
(I always use Trader Joe's Soyaki, but a light teriyaki with orange zest works too)
- Pineapple
 (I happened to have a fresh pineapple, which is always better than canned - no high fructose corn syrup or other preservatives - but use what you got!) Slice pineapple into small cubes.
- 3 cloves of Garlic, chopped (more if feeling garlicky)
- Honey (locally grown honey or agave nectar works best)
- Olive Oil



Directions:

1) Preheat oven to 350*. Place strips of Tofu in a tupperware container or ziploc bag. Drizzle marinade overtop. Shake around gently a few times, making sure to coat both sides of the tofu. Once fully coated, place tofu strips in an 8x8" oven pan, or on a baking sheet. Drizzle Honey lightly overtop. Place in oven and let cook until golden brown on one side. Then flip to golden on the other side. (This process should take 20-25 mins total. Turn up oven heat if you need it cooked faster)

2) While Tofu is baking away, slice broccoli crowns into individual strips lengthwise, being sure to capture the tail ends, which hold most of the nutrients. Place a large sauce pan with 1" of water on stovetop. Cover and bring to boil. Once boiling, place broccoli inside, still covered and let soften for about 2 mins, to your desired texture.

3) Bring another large sauce pan onto the stove and coat the bottom with Olive Oil. Turn on medium heat and bring it to sizzle. Once sizzling, throw in chopped garlic for no more than 30 seconds (try not to let garlic brown).

4) Place Bok Choy in pan and toss around with garlic and olive oil, letting it soak up all the goodness. Let the leaves cook down a bit so that they are tender and the stems are softened. Then, add the broccoli to the stir fry and start to add a bit more marinade over top the veggies. I used more soyaki, but you can also use a low-sodium soy sauce, teriyaki sauce or anything else you are craving. The key is to go light on the added sauces. Let the veggies do the talking!

5) Now it's time to add the Pineapple. Try to move around the veggies so the pineapple can get some time down on the bottom of the pan, closest to the burner. You want to try to get the pineapple a little crispy. Let all the different flavors blend together here in the stir fry for 3-5 minutes, then pull it off the stove and plate it.

6) Finally, the Tofu should be just about done in the oven, so once both sides are golden brown, pull the tofu out and place it on top of the veggie and pineapple stir fry. The long tofu strips will create a elegant presentation on top of the green veggies and yellow pineapple.

7) Lastly, smile at your beautiful creation and enjoy with a glass of white wine! :)





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