Tofu and Broccoli with black beans

I just put together a dish that worked out brilliantly; the primary goal was to eat low-cal and healthy, but the taste was incredible. Pardon the photo – I only took it after I had started eating and decided that it needed preserving for posterity – originally, it looked much better, with three slabs of tofu.

Tofu

Recipe:

Ingredients: Broccoli, Extra-firm Tofu, Watercress, black bean sauce (with garlic if possible), Lao Gan Ma Chili Crisp Sauce, olive oil, sesame oil. Cooked black beans.

1/3 to 1/2 of a block of extra-firm tofu. Wrap in paper towels and squeeze as much water out (gently) as possible.

Slice into three “steaks” and again, dry by placing between paper towels and applying as much gentle pressure as possible.

Fry in a little olive oil.  until golden on both sides.  While frying, start cooking the broccoli.

Peel broccoli and break into pieces; boil/steam in a small amount of salted water for about 3 minutes.  Add watercress and continue to steam another minute or two.

After adding the watercress, drizzle a little sesame oil and spoon a little Lao Gan Ma paste onto the frying tofu. Let some fall into the pan so it can flavor the oil the tofu is cooking in. After about 30 secs, turn over and let the top get seasoned also – about 30 secs.

Drain the Broccoli/Watercress and turn onto a plate. Return the pan to the heat, and add about a cup of precooked black beans. Add one heaped teaspoon of black bean sauce, and stir until heated through. The beans/black bean sauce should be salty, as a sort of condiment for the greens and tofu. When warm, pour over the greens.

Arrange the fried tofu slices on top.

Total time, about 10-15 minutes. For a low-calorie meal, go sparing with the oils – these are for flavor mainly. No more than 1 tablespoon of each is required. Also, you do not need to use all the black beans; I used about a heaped dessertspoon. The remaining olive oil/sesame/chili oil in the pan I tossed with the leftover beans for later use.

Enjoy.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s