Tofu Stir Fry with Cauliflower, Baby Bok Choy and Mushrooms

A stir fry is a quick and easy way to get your vegetable on. I chose to use these vegetables because well, I didn’t feel like going to the market and that’s what I had on hand. The best thing about stir frys is that you can put whatever you have in them. If you have chicken, spinach, bell pepper and onion, use that! The combinations are endless. This meal can be made a day ahead and re-heats nicely. A fun substitution for rice would be quinoa or kelp noodles. Perfect for days when you want to make a one pot meal that doesn’t take more than 30 minutes to throw together.

What You Need:

16 oz firm tofu, cut into 1” pieces

3 baby bok choy, cut into bite sized pieces
8 oz cremini mushrooms, sliced
12 oz cauliflower, cut into bite sized pieces

2 med zucchini, cut into bite sized pieces

1 cup brussels sprouts, quartered

3 carrots, peeled and sliced

7.4 oz cooked brown rice (about a cup)

4 green onions, thinly sliced

3 ½ tsp minced ginger

5 cloves garlic, grated or minced

1 Tbs soy sauce

1 Tbs oyster sauce
1 Tbs sesame oil
1 Tbs extra virgin olive oil
Hot sauce to taste

What To Do:

Heat olive oil in a large skillet over medium high heat. Once hot, sauté tofu for 10 minutes or until well browned. After the tofu has been cooked, remove from pan and set aside.

Still over medium high heat, add bok choy, mushrooms, cauliflower, zucchini, sprouts and carrots. Cook vegetables with the lid on for about 5 minutes, stirring occasionally.

After vegetables have been partially cooked, add garlic, ginger, rice, tofu, soy sauce, oyster sauce, sesame oil and hot sauce. Stir fry for another 5 minutes or until all ingredients are well combined and very hot.

Remove from heat and add green onions, reserving some for a garnish. Serve immediately or make a day ahead.


Serves 6-8


Bon Appetite!
Mary

Egg White Frittata with Broccoli, Zucchini and Cremini Mushrooms

Frittatas are one of my most favorite ways to get my veggies in the morning. Whenever I make this breakfast, I feel like I’m starting the day out right. If you’re short on time, just scramble up the egg whites and skip putting it in the oven. If you do have the time, I urge you to finish it in the oven because the broccoli will be almost sweet from roasting. The key to keeping your vegetables crisp is not cooking them too long in the skillet. Nobody likes mushy, over cooked veggies.

What You Need:

1 ¼ cups egg white

1 cup Cremini mushrooms, sliced

1 cup broccoli, cut into bite sized pieces
1 sm zucchini, cut into bite sized pieces
¼ cup shredded sharp cheddar
2 green onions, thinly sliced
1 tsp extra virgin olive oil
Salt and pepper to taste
Optional: hot sauce and ketchup



What To Do:
Pre heat oven to 400*.

Heat oil over medium heat in a medium sized, oven safe, skillet. Once oil is hot, add mushrooms and sauté for 3 minutes or until mushrooms begin to brown.

Add broccoli and zucchini and sauté for another 2 minutes. The vegetables will be barely cooked, but that’s what you want because they will finish the cooking process in the oven. Season with salt and pepper.

Add egg whites and cook until the edges begin to firm up, but the center is still raw.

Bake for about 8 minutes or until egg whites are cooked through.

Top with onions and cheese and bake for another two minutes to melt the cheese. Serve with toast.







Serves 2-3


Bon Appettit!
Mary