Mar 2, 2008

Recipe - Broccoli, carrot and tofu (stir fry)



Summary

Broccoli is a member of cabbage family. It helps lower cancer risk and is good for overall health. Tofu is the soybean curd, high in protein and calcium. This is one of the few dishes my kids eat without fussing! I enjoy giving them this dish. It has protein and vegetables in one go. You will find lots of tofu in my recipes.

Ingredients:

Broccoli - 2 - 3 medium size (approximately 30 florets)
Carrots -2 medium size (approximately 2 cups)
Green Beans - 1 cup (optional)
Tofu (firm/extra firm)) - half a pound (comes in 1 pound pack)
Black pepper powder - 1/4 teaspoons
Salt 3/4 teaspoon (according to taste)
Oil/Butter - 1 tablespoon ( can be added during cooking if needed)



Vegetable cutting:

Wash and dry broccoli and carrots on a kitchen towel. Cut broccoli into small florets about an inch in size. Cut carrots and tofu into long thin slices.


Process

Preheat with oil in a kadai (skillet). Add broccoli, carrot and tofu to the skillet.



The temperature should be medium high. Saute well for 5 - 10 minutes. Add salt and pepper.



Mix well all the ingredients together. Slightly cover the dish and turn off the heat.



Mix the vegetable in between to check if the broccoli is cooked 5 minutes. Do not over cook broccoli. It tastes better when its crunchy. Mix it well, and if you notice the dish is drying up, add a little bit of oil (1 teaspoon) and cover the dish fully. Check after five minutes.



Preparation time: 15 minutes.

# Servings 3 - 4

Tips:

You can add one table spoon soy sauce (low sodium) or terriyaki sauce (low sodium) for flavor. Per serving 13milligrams is the optimal intake of sodium.

2 comments:

Ram said...
This comment has been removed by the author.
Ram said...

Emmi cutting cheesinave poorri, cutting ee bootifool ga unte, eating must be mind blowing.

Thank you din't have so much knowledge about tofu, I am gonna make try this recipe.

Good luck Dpp

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Disclaimer

Some of the recipes presented here are originally inspired by others. Credit is given to the original postings. I have listed recipes here for my own reference as well as pictures are my addition to the whole cooking experience. Enjoy.