Teriyaki stir fry

Take out your chopstick, find a good movie on Netflix and get ready for all the satisfaction of teriyaki stir-fry take out and none of the guilt! This teriyaki stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with broccoli, bell pepper, crispy tofu and green beans. The teriyaki stir-fry sauce is filled with savoury soy sauce, spicy ginger, rich molasses, garlic and mustard.

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You Will Need

Preparation

1

Prepare and cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/2 cup, 3 cup, 4 1/2 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook 25 minutes or until the water is absorbed and the rice is tender.

2

Preparation: wash and dry the vegetables. Cut the broccoli* in bite size florets. Cut the bell pepper in 1/2 cm thick slices. Cut the ends of the green beans.

*Note: Get the stink outta here! Broccoli can have a strong smell. To minimize the smell, open the bag under running cold water. This will minimize the smell and rinse your broccoli at the same time.

3

Cook the tofu: Drain the tofu. On a cutting board, cut the tofu in 2 cm dices. place the cornstarch on a plate with salt (1 pinch, 1/8 tsp, 1/4 tsp). Combine the cornstarch and salt. Place a few tofu dice on the cornstarch mixture and coat each tofu dice with cornstarch. Heat the oil (1 tsp, 2 tsp, 3 tsp) in a large pan or pot on medium heat. Place the cornstarch coated tofu dice in the pan or pot. Cook about 2 minutes per side on medium heat. Place the cooked tofu aside in a small bowl.

4

Prepare the stir fry: In a pan, add oil (1/2 tsp, 1 tsp, 1 1/2 tsp), bell peppers. Cook on medium heat for about 3 minutes. Add the teriyaki stir fry sauce, the broccoli. Cook on medium/high heat for about 2 minutes. Add the green beans and cook a additional 2 to 5 minutes or until the sauce thickens and the vegetables are cooked but still crunchy.

5

Prepare the garnish, assemble and serve: Separate the leaves of the cliantro.

Serve in individual plates by placing the rice at the bottom of the plate and topping it with the vegetables. Garnish with cilantro and sesame seeds.

Ingredients

Included

2 Portions

4 Portions

6 Portions

brown rice

2/3 cup

1 1/3 cup

2 cup

tofu

175 gr

350 gr

525 gr

cornstarch

1 tbsp

2 tbsp

3 tbsp

teriyaki stir fry sauce

1/2 cup

1 cup

1 1/2 cup

bell pepper

broccoli

100 gr

200 gr

300 gr

green beans

75 gr

150 gr

225 gr

cilantro

3 gr

6 gr

9 gr

sesame seeds

1 tsp

2 tsp

3 tsp

Health fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturopathic

BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease.

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.

Cooking for kids?
Feel free to slowly introduce new vegetables to children.

Making this recipe with kids?
Ask the child to help by completing step 4 and 5.

Prepare the stir fry
Prepare the garnish, assemble and serve

Wine Pairings

STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62

Deinhard green label Riesling
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol: 10.0%
Price (SLGA): $14.02