LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Recipe

YIELD: 4 SERVINGS

I’ve learned that the trick to making tofu delicious is to sear it so that it’s crisp and browned
and to season it well with salt. (Tofu is as porous as a sponge, so it’s important to drain it well before
cooking; otherwise, it will be difficult to sear.) As for bok choy, it’s very similar to Swiss chard: Its
stems are edible, but they must be cooked for longer than the leaves. And both tofu and bok choy
are delicious when they’re bathed in a ginger-spiked, soy-based sauce like this one.

LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Ingredients

  • ¼ CUP (60 ML) GLUTEN-FREE SOY SAUCE OR TAMARI
  • 1 TABLESPOON (15 G) BROWN SUGAR
  • 1 TABLESPOON (15 ML) RICE WINE VINEGAR
  • 1 TABLESPOON (15 ML) TOASTED SESAME OIL
  • 1 TEASPOON CORNSTARCH
  • ½ TEASPOON MINCED FRESH GINGER
  • 2 TABLESPOONS (28 ML) CANOLA OIL OR OTHER NEUTRAL OIL, DIVIDED
  • 12 OUNCES (340 G) EXTRA-FIRM TOFU, DRAINED WELL AND CUT INTO CUBES
  • ¼ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 2 CARROTS, THINLY BIAS-CUT
  • 4 LARGE LEAVES OF BOK CHOY, STEMS THINLY BIAS-CUT, LEAVES CHOPPED
  • 1 CAN (8 OUNCES, OR 225 G) SLICED WATER CHESTNUTS, DRAINED
  • 4 SCALLIONS (GREEN PARTS ONLY), SLICED
  • COOKED RICE OR QUINOA, FOR SERVING
LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Recipe

LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Recipe

LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Steps

  1. In a small bowl or glass measuring cup, whisk together the soy sauce, brown sugar, rice wine
    vinegar, sesame oil, cornstarch, and ginger.
  2. Set aside.
  3. Heat 1 tablespoon (15 ml) of the canola oil in a large skillet over high heat.
  4. Add the tofu and cook until browned, about 2 to 3 minutes per side.
  5. Remove the tofu from the skillet and season with the kosher salt and black pepper.
  6. Heat the remaining 1 tablespoon (15 ml) canola oil in the skillet over medium-high heat.
  7. Add the carrots and stir-fry for about 3 minutes.
  8. Add the bok choy stems and stir-fry until the carrots
    and stems are crisp-tender and lightly browned, about 3 minutes.
  9. Reduce the heat to low and carefully stir in the sauce mixture, tofu, bok choy
    leaves, water chestnuts, and scallions.
  10. Simmer for a few minutes until the sauce is thickened and the bok choy leaves are wilted.
  11. Serve over rice or quinoa.

LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 18

LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Ingredients

  • ¼ CUP (60 ML) GLUTEN-FREE SOY SAUCE OR TAMARI
  • 1 TABLESPOON (15 G) BROWN SUGAR
  • 1 TABLESPOON (15 ML) RICE WINE VINEGAR
  • 1 TABLESPOON (15 ML) TOASTED SESAME OIL
  • 1 TEASPOON CORNSTARCH
  • ½ TEASPOON MINCED FRESH GINGER
  • 2 TABLESPOONS (28 ML) CANOLA OIL OR OTHER NEUTRAL OIL, DIVIDED
  • 12 OUNCES (340 G) EXTRA-FIRM TOFU, DRAINED WELL AND CUT INTO CUBES
  • ¼ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 2 CARROTS, THINLY BIAS-CUT
  • 4 LARGE LEAVES OF BOK CHOY, STEMS THINLY BIAS-CUT, LEAVES CHOPPED
  • 1 CAN (8 OUNCES, OR 225 G) SLICED WATER CHESTNUTS, DRAINED
  • 4 SCALLIONS (GREEN PARTS ONLY), SLICED
  • COOKED RICE OR QUINOA, FOR SERVING

LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Method

  1. In a small bowl or glass measuring cup, whisk together the soy sauce, brown sugar, rice wine vinegar, sesame oil, cornstarch, and ginger.
  2. Set aside.
  3. Heat 1 tablespoon (15 ml) of the canola oil in a large skillet over high heat.
  4. Add the tofu and cook until browned, about 2 to 3 minutes per side.
  5. Remove the tofu from the skillet and season with the kosher salt and black pepper.
  6. Heat the remaining 1 tablespoon (15 ml) canola oil in the skillet over medium-high heat.
  7. Add the carrots and stir-fry for about 3 minutes.
  8. Add the bok choy stems and stir-fry until the carrots and stems are crisp-tender and lightly browned, about 3 minutes.
  9. Reduce the heat to low and carefully stir in the sauce mixture, tofu, bok choy leaves, water chestnuts, and scallions.
  10. Simmer for a few minutes until the sauce is thickened and the bok choy leaves are wilted.
  11. Serve over rice or quinoa.

LOW FODMAP STIR-FRIED TOFU AND BOK CHOY Review


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I’ve learned that the trick to making tofu delicious is to sear it so that it’s crisp and browned and to season it well with salt. (Tofu is as porous as a sponge, so it’s important to drain it well before cooking; otherwise, it will be difficult to sear.) As for bok choy, it’s very similar to Swiss chard: Its stems are edible, but they must be cooked for longer than the leaves. And both tofu and bok choy are delicious when they’re bathed in a ginger-spiked, soy-based sauce like this one.

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