Crispy Tofu with Black Rice & Edamame-Mushroom Stir-Fry

Crispy Tofu with Black Rice & Edamame-Mushroom Stir-Fry

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From: EatingWell Magazine, July/August 2016

In this healthy vegetarian dinner recipe, pressing the tofu may seem fussy but it's crucial to getting crispy results. Black rice, also labeled forbidden rice, gets its color from anthocyanins—healthy antioxidants that also give eggplant and blueberries their dark hue.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup water
  • ½ cup black rice
  • 3 tablespoons reduced-sodium soy sauce, divided
  • extra-firm tofu
  • 3 teaspoons toasted sesame oil, divided
  • ½ teaspoon kosher salt plus a pinch, divided
  • 2 tablespoons cornstarch
  • 2 tablespoons lime juice
  • 2 tablespoons orange juice
  • 1 teaspoon packed brown sugar
  • 3 cups sliced shiitake mushroom caps
  • 3 tablespoons chopped red onion
  • 1 cup frozen shelled edamame, thawed
  • ½ cup chopped red bell pepper

Preparation

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  1. Preheat oven to 400°F.
  2. Bring water and rice to a boil in a small saucepan. Reduce heat, cover and simmer gently until the rice is tender, about 30 minutes. Stir in 1 tablespoon soy sauce; cover to keep warm.
  3. Meanwhile, cut tofu crosswise into ¼-inch-thick slices. Place in a single layer on a large baking sheet lined with 3 layers of paper towels. Cover with another 2 to 3 layers of paper towels. Gently press on the tofu to remove excess liquid. Remove the tofu; discard the paper towels. Line the pan with parchment paper and return the tofu to it. Brush both sides of the tofu with 2 teaspoons sesame oil and season with ½ teaspoon salt. Dust both sides with cornstarch and rub it in.
  4. Bake the tofu, turning once, until lightly browned on both sides, about 30 minutes.
  5. Whisk the remaining 2 tablespoons soy sauce, lime juice, orange juice and brown sugar in a small bowl. Heat the remaining 1 teaspoon oil in a medium skillet over medium heat. Add mushrooms and onion; cook, stirring often, until the onion is soft, 3 to 5 minutes. Add edamame, bell pepper and the remaining pinch of salt; cook, stirring, for 2 minutes more. Serve the vegetables and rice with the tofu, drizzled with the sauce.
  • Equipment: Parchment paper
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: 4 slices tofu, ½ cup vegetables & ⅓ cup rice
  • Per serving: 295 calories; 12 g fat(1 g sat); 5 g fiber; 34 g carbohydrates; 17 g protein; 34 mcg folate; 0 mg cholesterol; 5 g sugars; 1 g added sugars; 828 IU vitamin A; 34 mg vitamin C; 235 mg calcium; 4 mg iron; 587 mg sodium; 316 mg potassium
  • Nutrition Bonus: Vitamin C (57% daily value), Calcium (24% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, ½ vegetable, ½ lean meat, 1½ medium-fat meat, ½ fat

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