I've never seen more kids eat broccoli than when it's stir-fried and drowning in that delicious brown sauce. This is a favorite Chinese take-out meal of many-a-families but once you try the homemade, healthy version I double dog dare you to order out again! This veggie version has far less fat, calories and sodium than the restaurant’s version. Try replacing the tofu with tempeh or beefless strips for a variation. Traditional Chinese take-out is paired with rice which would also be great with this dish. Just be sure it's brown rice!
The Sneaky Mashed Potatoes are the easiest way to get those picky eaters who you're sure will never shove a piece of cauliflower in their mouths to actually eat it by the spoonful! Add a little extra Earth Balance butter and sea salt on top...yum.
Ginger "Beefless" Broccoli with Sneaky Mashed Potatoes
makes 4 servings
NOTE: If you have a non-stick pan, it’s easiest to use for cooking the tofu. If not, be sure to heat up the oil before placing the tofu in the pan.
2 Tb. Tamari (or use soy sauce)
2 Tb. Agave nectar
¼ C. arrowroot powder (or use cornstarch)
1 C. vegetable broth
1/2 tsp. fresh ginger, minced (use a bit more if you like)
1 clove garlic, minced
1-2 Tb. Vegetable oil
1 block extra-firm tofu*, drained & cubed
4 C. fresh broccoli, cut into bite-sized pieces
optional: sesame seeds for sprinkling on top
1. In a small bowl, whisk together tamari (or soy sauce), agave nectar, vegetable broth, ginger, garlic and arrowroot powder until completely mixed.
2. Heat oil in a large sauté pan or skillet over medium heat, then add tofu or beefless strips. Brown tofu on all sides being careful not to let it stick. If you’re using beefless strips, cook until slightly crispy and heated through.
3. Stir in the broth mixture along with the broccoli pieces.
4. Bring to a boil, then reduce heat to a simmer for 10 minutes or until the sauce thickens up a bit.
5. Sprinkle with optional sesame seeds (full of calcium!)
*If you’re using extra-firm tofu, prepare it by first draining the tofu, then place it in between kitchen or paper towels. Place a heavy pan or book on top and let it sit for 5-10 minutes to release some of the moisture. Then cut the tofu into 1” cubes.
SNEAKY MASHED POTATOES
makes 4 servings
Leave the potato peels on for more nutritional value. Just be sure to remove any eyes or rough parts first. The sneaky cauliflower is hidden nicely in this side dish. Shh, it will be our little secret…
6 medium yellow or white potatoes (or 4 large), peeled and cut into large chunks
3 C. cauliflower, cut into large chunks
3 Tb. Earth Balance butter
¼ C. soy or rice milk, regular flavor
1 tsp. sea salt
ground black pepper to taste
fresh herbs of choice (chives are great!)
1. Place the potatoes in a large pot and fill with enough water to cover them.
2. Boil for about 12 minutes, then add in the cauliflower.
3. Cook both potatoes and cauliflower for about 8 minutes more or until potatoes are tender when poked with a fork.
4. Drain and place back into the warm pot.
5. Add butter, milk and salt. Mash with a hand-held masher until smooth. (Some prefer their mashed potatoes a bit lumpier, others like it smooth so you be the judge.)
6. Add any additional salt, pepper and herbs you desire.
TIP: If your potato/cauliflower mixture is too dry, simply add 1 tablespoon more of milk at a time until the desired consistency is reached. Stir it in with a large wooden spoon.