Mashed Tofu and Mushroom Stir-fry: A Light and Healthy Diet Meal
[Weight Loss Recipe] Mashed Tofu and Mushroom Stir-fry for Your Diet Plan
Embrace the habit of eating your vegetables first! This helps in suppressing post-meal blood sugar spikes and insulin secretion, aiding your weight loss journey. By filling up on vegetables initially, you can curb your appetite, consume less overall, and ensure you get your essential dietary fiber and vitamins. Today, I’m introducing a delightful dish that combines tofu, a star of plant-based protein, with button mushrooms, which are particularly high in protein. Enjoy this carb-free, diet-friendly meal! Experience the soft, crumbly texture of mashed tofu and the chewy goodness of mushrooms. Let’s get mashing some tofu!
Main Ingredients
- 1 block firm tofu
- 5 button mushrooms
- 1/2 medium onion
- A small bunch of green onions
- 1 pack salad greens
- 1 tablespoon olive oil
Seasoning
- 2 tablespoons oyster sauce
- 1 tablespoon oriental dressing (or to taste)
- Pinch of black pepper
- 2 tablespoons oyster sauce
- 1 tablespoon oriental dressing (or to taste)
- Pinch of black pepper
Cooking Instructions
Step 1
First, wash the onion and slice it thinly into strips. Finely chop the green onions. Gently rinse the button mushrooms, pat them dry, and slice them decoratively.
Step 2
Using the flat side of a knife or your hands, gently mash the tofu. It’s best to leave some small lumps for a better texture, rather than mashing it into a completely smooth paste.
Step 3
This is a crucial step to remove excess moisture from the tofu. Heat a pan over medium-low heat, add the mashed tofu, and stir constantly to evaporate the moisture. As you continue to stir with a spatula, the tofu will appear somewhat dry. This process prevents the stir-fry from becoming watery and ensures a delicious result. Once the moisture has significantly reduced, transfer the dried tofu to a separate plate and let it cool slightly.
Step 4
In another heated pan, add 1 tablespoon of olive oil. Sauté the sliced onions and chopped green onions until fragrant. Add the sliced button mushrooms and stir-fry until they soften and release their moisture.
Step 5
Add the mashed tofu (from step 2) back into the pan. Stir everything together gently to combine.
Step 6
Pour in the oyster sauce (2 tablespoons) around the edges of the pan and add a pinch of black pepper. Stir-fry for another 2-3 minutes, ensuring the sauce evenly coats all the ingredients. The oyster sauce adds umami, and the pepper provides a subtle kick. Transfer the cooked tofu and mushroom stir-fry to a serving dish.
Step 7
For plating: Arrange the mashed tofu and mushroom stir-fry on one side of a plate. Fill the empty space with a generous portion of fresh salad greens. Drizzle 1 tablespoon of oriental dressing over the salad. Using a store-bought dressing makes it convenient, but feel free to use your favorite dressing. This creates a visually appealing and texturally rich diet meal!
