Teriyaki Tofu with Red Bell Pepper and Shiitakes over Jasmine Rice
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Preparation time: 20 minutes |
4 servings |
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Cooking time: 12 minutes |
514 calories per serving, 26% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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High in potassium and unexpectedly rich in folate, this recipe makes your RealAge 8.9 days younger. |
Garlic, tofu, broccoli, asparagus, mushrooms, bell peppers (healthy protein, healthy fat, potassium, antioxidants, folic acid) |
ingredients
3 tablespoons dark sesame oil
2 tablespoons light teriyaki sauce, such as Kikkoman brand
4 garlic cloves, minced
½ teaspoon five-spice powder
12 ounces baked teriyaki-flavored tofu, such as Soy Deli brand, cut into 1-inch squares
4 cups each broccoli florets and sliced asparagus spears (2-inch pieces)
2 cups each sliced shiitake mushrooms and diced red bell pepper
1 cup vegetable broth or stock, such as Pacific brand
2 teaspoons Chinese hot chili sauce (optional)
3 cups hot cooked jasmine rice (an aromatic white rice)
preparation
In a large bowl, combine 2 tablespoons of the oil, the teriyaki sauce, garlic, and five-spice powder; mix well. Add tofu, tossing to coat.
Heat a Dutch oven over medium-high heat. Add remaining 1 tablespoon oil, then tofu mixture. Stir-fry 1 minute. Add broccoli and asparagus; stir-fry 2 minutes. Add mushrooms and bell pepper; stir-fry 2 minutes. Add broth; stir-fry 2 minutes. Stir in hot chili sauce, if desired. Transfer to four shallow bowls; serve with rice.
substitutions: Sliced bok choy may replace the broccoli, and regular long-grain white rice may replace the jasmine rice (aromatic as it is). Chunks of chicken breast could be substituted for the baked tofu, although the chicken will need to marinate 10 minutes to absorb the teriyaki flavor.
tips: Using a large, heavy-bottomed pot makes it easy to move the vegetables around so they cook evenly. A large, heavy-bottomed wok would work well here, too.
nutritional analysis
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Total fat (g) 14.9 |
Sodium (mg) 1087 |
Vitamin A (RE) 183 |
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Fat calories (kc) 134 |
Calcium (mg) 272 |
Beta-carotene (RE) 927 |
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Cholesterol (mg) 0.3 |
Magnesium (mg) 152 |
Vitamin C (mg) 126 |
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Saturated fat (g) 1.7 |
Zinc (mg) 3.6 |
Vitamin E (mg) 1.1 |
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Polyunsaturated fat (g) 9.0 |
Selenium (mcg) 37 |
Thiamin B1 (mg) 1.1 |
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Monounsaturated fat (g) 6.2 |
Potassium (mg) 952 |
Riboflavin B2 (mg) 0.5 |
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Fiber (g) 6.1 |
Flavonoids (mg) 4.4 |
Niacin B3 (mg) 9.4 |
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Carbohydrates (g) 127 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.7 |
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Sugar (g) 3.4 |
Fish (oz) 0 |
Folic acid (mcg) 120 |
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Protein (g) 29.1 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.1 |