This Asian classic is a great way to get a rainbow of vegetables in one dish.
Asian diets are based on loads of veggies, lean protein and whole grains such as basmati rice.
Photo By Joe Lavine
This Asian classic is a great way to get a rainbow of vegetables in one dish. You can substitute boneless, skinless chicken breast or shrimp for the tofu.
2 tablespoons canola oil
1 package (8 ounces) baked tofu, any flavor, cut into thin strips (or substitute 8 ounces chicken breast, sliced into thin strips or 8 ounces uncooked shrimp with shells, tails and veins removed)
1 cup fresh shiitake mushrooms, cut into 1-inch-thick strips
1/2 cup shredded carrots
1/2 cup snow peas or finely chopped bok choy
1/4 cup green onions, finely sliced
2 teaspoons freshly grated ginger
1 clove garlic, minced
1/2 teaspoon crushed red pepper flakes
1/4 cup duck sauce (or plum sauce)
1/4 cup chopped fresh cilantro
3 cups cooked brown basmati rice
1. Heat oil in a large wok or deep skillet over medium-high heat. Add tofu (or shrimp, if using), mushrooms, carrots, and snow peas (or bok choy) and stir-fry about 3 minutes or until vegetables are tender and tofu is hot (or shrimp turns pink). For chicken breasts, stir-fry them first until cooked through and no longer pink, about 6 to 8 minutes; then add vegetables and stir-fry 3 more minutes.
2. Add green onion, ginger, garlic and pepper flakes and stir-fry for 1 minute. Stir in duck (or plum) sauce and toss to coat.
3. Remove from heat and garnish with cilantro. Serve over rice.
A Southeast Asian diet is as simple as this:
• Eat Asian veggies. Expand your repertoire; spice up your meals with healthy bok choy, Chinese eggplant, bean sprouts, bamboo shoots, water chestnuts and sea vegetables (arame, nori and kombu).
• Drink tea. Make it at home. It’s tastier and less expensive, and bottled brands often contain high-fructose corn syrup. Make it your main beverage—hot or iced. If you prefer it sweet, try honey.
• Replace meat. Eat brown rice, beans and vegetables instead (when they’re combined, they form more complete proteins).
• Eat soy. Tofu, tempeh and whole soybeans can be your main sources of lean protein.
• Make it beautiful. Tastefully arrange small portions on an attractive plate. Admire it before you eat it.
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