STIR-FRIED BROWN RICE WITH KALE OR FRIZZY MUSTARD GREENS AND TOFU
I used a beautiful green I'd never seen before called frizzy mustard greens for this quick and easy stir-fry. They look like a cross between frisée and curly kale and have a sharp, mustardy kick. Curly kale makes a fine substitute. Also, you can substitute white rice for the brown.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 15m
Yield 4 servings
Number Of Ingredients 10
Steps:
- If using kale, stem, wash and coarsely chop. If using frizzy mustard greens, cut away about 1 inch of the stem ends, wash and coarsely chop. Set aside near your wok.
- Beat the eggs in a bowl and season to taste with salt. Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 2 teaspoons of the oil by adding it to the sides of the pan and swirling the pan, then, making sure that the bottom of the wok is covered with oil, carefully pour in the eggs. Cook 30 seconds to a minute, tilting the pan so that the eggs spread out into a thin pancake. Once the pancake is set and beginning to color, flip it over with a metal spatula and allow to cook for 5 seconds. Remove to a cutting board and roll up the pancake. Cut into thin strips and set aside.
- Swirl in 1 tablespoon of the oil and add the tofu. Let sit in the pan for about 30 seconds, until it begins to sear, then stir-fry for about 2 minutes, until it is lightly colored. Push to the sides of the wok and add the remaining oil and the ginger and garlic. Stir-fry for no more than 10 seconds and add the greens and salt to taste. Turn the heat to high and stir-fry for 1 minute, until the greens have wilted. Stir the tofu down from the sides of the wok and add the soy sauce. Stir-fry for a couple of seconds and add the rice. Stir-fry for 1 to 2 minutes, scooping up and breaking up the rice, then pressing it into the pan and scooping it up again. Add the egg strips, cilantro and more soy sauce if desired, and stir-fry another 30 seconds to combine. Remove from the heat and serve.
Nutrition Facts : @context http, Calories 341, UnsaturatedFat 5 grams, Carbohydrate 53 grams, Fat 8 grams, Fiber 7 grams, Protein 17 grams, SaturatedFat 2 grams, Sodium 930 milligrams, Sugar 2 grams, TransFat 0 grams
STIR FRIED KALE
A great way to use up some of the extra kale you might have in your garden! You can use other similar greens in this recipe - spinach, mustard greens, and arugula will all work. A mixture of greens is also quite good. Serve as a salad, as a side dish, or as a main dish with rice.
Provided by FISHLOVE
Categories Side Dish Vegetables Greens
Yield 6
Number Of Ingredients 5
Steps:
- Heat oil over medium-high heat in a large frying pan. Add onions and garlic; cook and stir until soft.
- Mix in breadcrumbs, and cook and stir until brown.
- Stir in kale, and cook until wilted. Serve hot or warm.
Nutrition Facts : Calories 203.1 calories, Carbohydrate 27.8 g, Fat 8.6 g, Fiber 3.8 g, Protein 7 g, SaturatedFat 1.3 g, Sodium 233.7 mg, Sugar 1.9 g
SPICY STIR-FRIED TOFU WITH KALE AND RED PEPPER
Kale is a member of the cruciferous family of vegetables (genus Brassica), so named because their flowers have four petals in the shape of a cross. A nutritional powerhouse that tastes wonderful when properly cooked, kale is one of nature's best sources of vitamins A, C and K and a very good source of copper, potassium, iron, manganese and phosphorus. These greens are hearty, and they maintain about 50 percent of their volume when you cook them, unlike spinach, which cooks down to a fraction of its volume. The various types of kale also maintain a lot of texture, which makes them perfect for stir-fries.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 20m
Yield 4 servings
Number Of Ingredients 15
Steps:
- Bring a medium saucepan of lightly salted water to a boil, add the kale and blanch 1 minute. Transfer to a bowl of cold water, drain and squeeze out excess water. Chop coarsely and place in a bowl near your wok.
- Cut the tofu into dominos and place them on paper towels. Place another paper towel on top and prepare the remaining ingredients.
- In a small bowl or measuring cup, combine the soy sauce, rice wine or sherry, stock and cornstarch. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm's length of your wok.
- Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in the canola or peanut oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Stir-fry 1 to 2 minutes, until it begins to color. Add the garlic, ginger and chili and stir-fry for no more than 10 seconds.
- Add the red pepper and stir-fry for 1 minute. Add the kale, salt, pepper and sugar and toss together. Add the soy sauce mixture and the sesame oil. Stir-fry for another 30 seconds to a minute. Remove from the heat and serve with grains or noodles.
Nutrition Facts : @context http, Calories 259, UnsaturatedFat 12 grams, Carbohydrate 15 grams, Fat 15 grams, Fiber 6 grams, Protein 20 grams, SaturatedFat 2 grams, Sodium 429 milligrams, Sugar 3 grams
STIR-FRIED CURLY KALE WITH CHILLI & GARLIC
A quick and easy way to give kale a kick - serve with steak, chicken and oriental meals
Provided by Good Food team
Categories Dinner, Side dish
Time 15m
Number Of Ingredients 4
Steps:
- Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.
Nutrition Facts : Calories 44 calories, Fat 4 grams fat, Carbohydrate 1 grams carbohydrates, Sugar 1 grams sugar, Fiber 2 grams fiber, Protein 2 grams protein, Sodium 0.06 milligram of sodium
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