Frozen Tofu Delight: A Healthy Diet Stir-Fry Recipe
Easy Diet Recipe Using Frozen Tofu: Guilt-Free Healthy Eating
Tofu, a beloved ingredient for everyone, is fantastic for diets due to its filling nature and low calorie count. It’s incredibly versatile, perfect for braised dishes, pan-fries, stews, or soups, making it a staple in most refrigerators. However, tofu’s short shelf life can be a challenge, often leading to spoilage, especially during warmer months. If you find yourself unable to finish tofu before its expiration date, freezing it is an excellent solution! While frozen tofu has a slightly different texture than fresh, its lower calorie content makes it an ideal choice for healthy, guilt-free meals. Let’s dive into a simple and delicious stir-fry recipe using frozen tofu!
Ingredients- 1/2 block firm tofu
- 1/2 shiitake mushroom
- 1/4 carrot
- 1/4 green onion
- 1/4 onion
- 1 Tbsp oyster sauce
- Pinch of salt
- Pinch of black pepper
Cooking Instructions
Step 1
First, prepare the vegetables. Dice the onion, shiitake mushroom, green onion, and carrot into roughly 0.5cm pieces. Feel free to use any other vegetables you have on hand. For the frozen tofu, it’s best to use it while it’s still slightly icy, rather than fully thawed, for optimal texture. Crumble the frozen tofu with the back of a knife or grate it.
Step 2
Place the crumbled tofu directly into a dry pan without any oil. Stir-fry over medium heat, breaking up any clumps. As the tofu begins to release its moisture, add the diced onion and carrot. Sauté until the vegetables are slightly tender. Once about half of the liquid has evaporated, add the green onion and shiitake mushroom, and continue to stir-fry until all ingredients are softened. The vegetables will absorb some moisture, and as the cooking progresses, the liquid will reduce, creating a cohesive dish. Cooking without oil is a great way to further reduce calories, making this dish particularly diet-friendly.
Step 3
Now, let’s season. Lightly season with salt, then add 1 tablespoon of oyster sauce for a savory boost. A pinch of black pepper will help eliminate any unwanted odors and add a clean finish. Remember that oyster sauce is already salty, so be cautious with the amount of salt you add initially.
Step 4
Finally, sprinkle with toasted sesame seeds for a delightful finish! This healthy frozen tofu stir-fry is now ready. While minced garlic can add depth, it might make the dish taste a bit heavy. For a cleaner flavor, sticking to black pepper is recommended. If you enjoy a bit of spice, you can add a small amount of chopped chili pepper.
