Tuesday, September 27, 2011

Make it Tonight - Crispy Tofu & Wheat Berry salad

This is the most delicious way I have found to eat tofu yet! I do love foods that are crunchy on the outside and soft on the inside, examples ... mozzarella sticks, jalepeno poppers, fried mushrooms... hmmm, maybe I just really like fried foods! Oh dear. Well being a dietitian means that I am constantly taking on the challenge of making wholesome, healthy food taste absolutely delicious. And part of this journey is to help people (and myself) not miss those nasty foods we sometimes crave, like onion rings!

Try this recipe tonight - it's a pretty simple stir-fry, but the wheat berries are so packed with fibre and nutrients it's a great change from simple rice.

Crispy tofu & wheat berry salad


2 cups wheat berries (uncooked)

Olive oil
1 small onion, diced
1/2 tsp chili flakes
1 green zucchini
2 large red peppers
2 cups green and yellow beans
1-2 medium carrots, sliced thinly
1 Tbsp rice vinegar
1 Tbsp freshly grated ginger
Salt & pepper to taste
Teriyaki sauce
1 pack soft tofu

Instructions for stir-fry:

1. Cook wheat berries in a large pot of boiling water for 30 to 40 minutes until desired tenderness is reached.

2. Meanwhile, drain the tofu. Cut into squares 1 and 1/2 inch wide and 1 cm thick. Pat dry. Place in a dish and cover with 2-3 Tbsp teriyaki sauce. Rub gently into tofu.
3. Place cornmeal in a wide dish. Dredge tofu with cornmeal on all sides. Let sit while you prepare the stir-fry.
4. In a large fry-pan cook onion in 1 Tbsp olive oil on medium heat until soft, about 5 to 7 minutes. Add chili, zucchini, peppers, beans carrots, vinegar, ginger and a pinch of salt & pepper. Put lid on and cook for 8 to 10 minutes until desired tenderness is reached, stirring every few minutes.

5. While the vegetables are cooking, heat a non-stick pan on medium-high and add a little olive oil. Place cornmeal crusted tofu gently on pan and cook until brown, about 2 to 4 minutes. Flip gently and cook on the other side.

6. When vegetables are done, mix in 2 Tbsp teriyaki sauce and cooked wheat berries. Serve with crispy tofu.
NOTE: If tofu is done before veggies & wheat berries, keep warm in the oven at 200°F. Serve warm topped with a little teriyaki with the wheat berry stir-fry.

Much love & good eating,


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