Shiitake, Tofu & Bok Choy Stir-Fry?>

Shiitake, Tofu & Bok Choy Stir-Fry

by Berkeley Wellness  

If you can’t find bok choy, you can approximate the combination of textures and flavors of this Asian vegetable by using 8 ounces of napa cabbage and 4 ounces of Swiss chard instead. Serving suggestion: Serve this satisfying stir-fry over a bowl of brown rice.


  • 15 ounces extra-firm tofu
  • ½ cup apple cider or juice
  • 2 tablespoons plus 1 teaspoon reduced-sodium soy sauce
  • 2 tablespoons cider vinegar
  • 1 ½ teaspoons cornstarch
  • 2 teaspoons olive oil
  • 1 pound shiitake mushrooms, stems discarded and caps quartered
  • 1 carrot, halved lengthwise and thinly sliced crosswise
  • ¼ teaspoon salt
  • ½ cup water
  • 1 head bok choy (1 pound), sliced crosswise into 1-inch-wide strips
  • 5 scallions, thinly sliced
  • 4 cloves garlic, minced


  1. Slice the block of tofu horizontally in half, then cut each piece into 12 cubes. Place the tofu on paper towels to drain while you continue with the preparation.
  2. In a small bowl, stir together the apple cider, soy sauce, vinegar, and cornstarch. Set aside.
  3. In a large nonstick skillet, heat the oil over medium heat. Add the shiitakes, carrot, and salt, and stir until well combined. Add the water and cook until the carrot and mushrooms are firm-tender, about 5 minutes.
  4. Add the bok choy, and cook, stirring frequently, until tender, about 5 minutes. Add the scallions and garlic, and cook until the scallions are tender, about 1 minute.
  5. Add the tofu. Stir the cider mixture to recombine and add it to the pan. Cook until the tofu is heated through and the sauce is slightly thickened, about 2 minutes.
Makes 4 servings.

Nutrition per serving: 190 calories, 9g total fat (1g saturated), 0mg cholesterol, 4g dietary fiber, 16g carbohydrate, 15g protein, 200mg sodium.

A good source of: beta carotene, beta glucan, calcium, indoles, isoflavones, vitamin C.