I have a confession: I actually made this recipe months ago. I wanted to post it then. But it was hot out. I mean, really hot. And I kept thinking that no one in their right mind would want to make stir-fry in the middle of July. At a time when other bloggers were posting salads and grilled vegetables, I was making stir-fry. And so, as much as I was in love with this dish, I decided to sit on it and wait for a time when this recipe was a bit more suited to the weather.
You’ll notice that for a stir-fry, this recipe uses very little oil. Again, it was July when I made this. My parents had just returned from the vegetarian summerfest and were influenced by the many doctors and health experts singing the praises of a low-fat vegan diet. I learned that wine is a great cooking tool for braising or making sauces, as it adds a lot of flavor without added fat. For me, this is especially true in stir-fries. My mom took a Chinese cooking class when I was younger at an amazing Chinese restaurant my family still frequents. One of the revelations from that experience was that almost every stir-fry sauce at that restaurant utilized white cooking wine, lots of garlic and very little if any soy sauce. True Hong Kong style Chinese sauces are light and clear, not thick and brown, as is so common in Americanized Chinese places would have us believe. (For those interested in eating at the best Chinese Restaurant, in my opinion, in North America: Harvey Lo’s Yummy House in Windsor Ontario. It’s divine).
Of course, with the addition of miso, this is more of a Japanese-Chinese fusion dish. I love miso for flavor in dressings and sauces. It makes a really great stir-fry here — tangy, almost sweet and salty combination of flavors. And finally, it’s that time of year where I can make this without losing 5 pounds of sweat in the process. Hooray for fall!
Serves: 3-4 with rice
Low Fat Miso-Ginger Stir Fry:
My new secret to a good stir-fry is to bake the tofu before adding it to the rest of the dish. It tends to get crispy on the outside, but remains intact, rather than crumbling like tofu so often does when its cooked in a skillet or wok.
3 tablespoons white miso
¼ cup white wine
2 tablespoons wheat-free tamari
¼ teaspoon sesame oil
2 tablespoons finely chopped ginger
2 cloves garlic, minced
2 teaspoons arrowroot + 2 tablespoons water, whisked together
2 tablespoons vegetable broth
1 head broccoli florets, chopped
1 red bell pepper, julienned
4 shiitake caps, sliced
½ yellow onion, sliced
¼ teaspoon sesame oil (omit oil and use some veggie broth for an oil-free baked tofu option)
2 tablespoons wheat-free tamari
1 block firm or extra firm tofu, drained and patted dry. Sliced or cubed.
1. Preheat oven to 375. Whisk together sesame oil and tamari in a shallow bowl. Dip slices of tofu into mixture and and then lay flat on non-stick or silpat-lined baking sheet. Bake at 375 for 20-25 minutes. Remove from oven and set aside.
2. In a small bowl, whisk together miso, wine, tamari, sesame oil, ginger and garlic. Set aside.
3. In a very hot wok, add broccoli, bell pepper, onion and vegetable broth. Stir over high heat until broth evaporates and vegetables begin to soften. Add in shiitakes and pre-made sauce. Stir until sauce reduces by about 1/2 and vegetables are softened but still crisp. Add in arrowroot and water mixture and pre-baked tofu. Stir until sauce is thickened. Serve immediately.