Making a stir-fry without oil doesn’t make any sense, does it? Well, that’s why I’ve decided to call it a steam saute and I’ve included it as one of the 5 methods to get more fruits and veggies in your meal plan. The method is simple and just requires liquid to steam the veggies. Experiement with flavors and textures and try different veggies to keep it fun and interesting.
Ingredients:
1 medium squash, sliced thin
½ cup broccoli florets
Chopped onion
5-6 ounces cubed extra firm tofu
1 cup baby bok-choy stalk, chopped (white part)
1 cup baby bok-choy leaves, chopped
4 finely chopped garlic cloves
1 sliced red bell pepper
1 chopped medium ripe vine tomato
6-8 basil leaves cut chiffonade (ribbons)
1 lime wedge
1/2 – 1 tsp Turmeric
1/2 – 1 tsp cumin
Pinch of cayenne pepper – optional
Bragg’s (Liquid Aminos) or light soy sauce to taste
½ cup Light vegetable or chicken broth
Directions:
Using medium heat add 2-3 tablespoons of vegetable or chicken broth to a 12” sauce pan. Carefully place the onions in the pan, add a very small amount of Braggs and juice from lime wedge then cover with a lid. Check often and if liquid starts to evaporate add in more broth in small increments. After a few minutes and when the onions become translucent, add Tofu, turmeric, more Braggs and juice from the lime wedges. Check liquid. Mix. Cover. Let steam for a few minutes. Then add broccoli, squash, bok choy stalk, bell pepper, and garlic to the pan. Add a bit more Braggs, cumin, cayenne pepper, and juice from the lime wedge. Mix, Check Liquid, add broth if needed. Cover. Let steam for another 2-3 minutes. Check liquid often. The final step is to uncover add bok choy leaves, tomatoes and basil. Mix. Then turn off heat. Keep uncovered. Try it over Quinoa or Brown Rice.
By Vincent Alvarez, RDN, NSCA-CPT