Saucy Tofu with Chinese Five Spice, Ginger and Hoisin
Contributed by: News Canada
Spice Up Soy For Life
(NC) - A recent Angus Reid poll shows that 59 per cent of Canadians recognize soy's health-boosting qualities. Learning to incorporate soy foods on a weekly basis is a good step toward including plant-based proteins in our diet says Dr. Alison Duncan, dietitian, University of Guelph. As a mother of young children, she combines a soy-based pepperoni with familiar tomato and cheese flavours on pizzas.
Besides meat alternatives and soy beverages, think of tofu as an ingredient that takes on the flavor of other ingredients and seasonings. Nutritionally, it is a low-fat, rich source of high-quality protein, a good source of B-vitamins and iron, and an excellent source of calcium.
Look for tofu in the produce section of most grocery stores. Firm and extra-firm varieties can be used for stir-frying and grilling, while silken tofu is excellent as a base for dips, sauces and puddings.
This recipe from the Wine Country Cooking School in Niagara-on-the Lake is available on the www.soyforlife.ca website. It marries cubes or slices of firm tofu with ginger, garlic and green onions, all cooked with a wonderfully intense sauce. Serve with rice or noodles.
- 1 package firm or extra firm tofu
- 1-2 Tbsp (15-30 mL) vegetable oil
- 3 green onions, white part only diagonally sliced into 1/2 -inch pieces (thinly slice greens; reserve for garnish)
- 3 cloves garlic, minced
- 1 Tbsp (15 mL) minced fresh ginger
- 2 tsp (10 mL) Chinese five-spice powder
- 1 cup (250 mL) vegetable stock
- 1/2 cup (125 mL) rice vinegar
- 3 Tbsp (45 mL) Hoisin sauce
- 1/2 tsp (2 mL) grated orange zest
Drain tofu; pat dry and cut into 1/2-inch (1 cm) cubes. In medium sauté pan, heat oil over medium heat. Add tofu, sliced green onion whites, minced garlic, minced ginger and five-spice powder. Cook, stirring, for 3 to 4 minutes.
Add vegetable stock, rice vinegar and Hoisin sauce. Cover and cook for about 5 minutes. Remove lid, stir in grated orange zest. Increase heat to medium and cook, stirring, until mixture bubbles vigorously. Continue cooking, uncovered, another 4 - 5 minutes basting tofu with sauce. Add reserved sliced green onions. Stir to mix and cook another minute.
Serving Size: Makes 3 - 4 Servings