Wednesday, March 16, 2011

Grilled Tofu with Asparagus, Snow Peas and Edamame Stir Fry

I am making Asian dinner today with all heart healthy veggies and tofu. I was till now not so happy in making tofu because it never came out good. But this time the recipe was only two ingredient recipe and I won. Shoj always says, when I put less effort on the recipe that is when it tastes good, so I can say that this is the best example.

Medicinal use of Asparagus:
The second century physician Galen described asparagus as "cleansing and healing".
Nutrition studies have shown asparagus is a low-calorie source of folate and potassium. Its stalks are high in antioxidants. "Asparagus provides essential nutrients: six spears contain some 135 micrograms (μg) of folate, almost half the adult RDI (recommended daily intake), 20 milligrams of potassium," notes an article in Reader's Digest. Research suggests folate is key in taming homocysteine, a substance implicated in heart disease. Folate is also critical for pregnant women, since it protects against neural tube defects in babies. Several studies indicate getting plenty of potassium may reduce the loss of calcium from the body.
Particularly green asparagus is a good source of vitamin C. Vitamin C helps the body produce and maintain collagen, the major structural protein component of the body's connective tissues.
"Asparagus has long been recognized for its medicinal properties," wrote D. Onstad, author of Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers and Lovers of Natural Foods. "Asparagus contains substances that act as a diuretic, neutralize ammonia that makes us tired, and protect small blood vessels from rupturing. Its fiber content makes it a laxative, too."

Nutrition in Edamame:
The United States Department of Agriculture states that edamame beans are "a soybean that can be eaten fresh and are best known as a snack with a nutritional punch".
Edamame and all preparations of soybeans are rich in carbohydratesproteindietary fiberomega-3 fatty acids and micronutrients, particularly folic acidmanganese and vitamin K (table).
Edamame beans contain higher levels of abscisic acidsucrose, and protein than other types of soybean, and may contain carotenoids.
Consumption of edamame should be avoided by people who are allergic to soy.


1 package Extra Firm Tofu sliced and cut crosswise to make a triangle shape
1 bunch Asparagus

1 cup Snow Peas, cut the ends
1 cup Edamame
1 1/2 tbsp + 1/2 tsp Hoisin Sauce
1 bunch Green Onions chopped (white part separated from green)
1 pod of Garlic chopped finely
1/4 tsp Red Pepper Flakes
Salt and Pepper to taste
1 tsp Olive Oil
1 tbsp Butter

1. Place the Tofu triangles on a plate and brush with 1 1/2 tbsp Hoisin sauce and marinate it for about 5 mins.
2. In a grilling pan grill the tofu slices on both sides until you get nice grill marks, probably about 2-3 mins on each side.
3. In a pot boil water, add salt and place the asparagus and cook it for about 5-6 mins, until the green color pops out but it should be still crunchy.
6. Remove the asparagus and place it in a cold ice water bowl. (to make cold ice water: In a bowl add ice cubes and fill it 1/2 with cold water). When you put the asparagus into it, it stops further cooking and retains the green color.
7. In the same pot of boiling water add snow peas and boil it for about 3-4 mins and put in the same cold water bowl.
8. In the same pot add edamame and cook it for about 5-6 mins and put the edamame also into the cold water bowl. Remove the outer skin of edamame by pressing at the end the seed will pop out.
9. In a pan add olive oil and butter and when it's hot enough add garlic and white part of the green onions and add the vegetables draining all the water out. 
10. Saute the vegetables with salt, pepper, red pepper flakes and 1/2 tsp hoisin sauce for about a min to two.
11. Garnish with green onions and serve warm with grilled tofu.

Re-posting this recipe to participate in the event hosted by Krithi - Event Name: Serve it -Grilled