In general, I like working with a minimum of tools and equipment in the kitchen. A good knife, a cutting board and a cast iron frying pan go a long way.
My mom has had the same two cast iron frying pans for as long as I can remember. After experimenting (read: burning) with stainless steel and trying out (read: scratching) non-stick versions, I realised that I should admit that my mom might be on to something. I went out and got the best, most versatile pan I’ve ever had. And it will last forever.
In the old days, you had to worry about “seasoning” your cast iron – this involved coating it with oil and heating it at high temperatures to protect it from rust and to create a non-stick coating. But many brands today offer a pre-seasoned version, which means your pan will need very little maintenance from the day you bring it home until the day you pass it on to your great grandchildren.
A cast iron pan with a lid works well for a small stirfry. (I’ve got nothing against the tried and true wok, but why store two pans if you can make do with one?) Toss the marinade in with the veggies and it will infuse them with flavour as they steam.
Marinated Tofu Stirfry
Serves 2
1 cup of brown rice
1/2 cup each of broccoli, carrots, onion, and asparagus, washed and chopped
1/2 block of extra firm tofu, cubed
Marinade:
1 tablespoon honey
1 teaspoon Thai red curry paste
2 tablespoons rice vinegar
1/3 cup soy sauce
1/2 teaspoon fresh or dried ginger
1 garlic clove, minced
1/2 cup water
1 tablespoon sesame oil
In a medium bowl, combine all marinade ingredients except sesame oil. Add tofu and marinate for 6-8 hours.
Cook rice according to your preferred method.
In a cast iron or other large fry pan, heat 1/2 tablespoon of sesame oil. Add tofu in one layer to the bottom of the pan (reserve the marinade). On low, brown tofu on all sides.
Add marinade to the tofu, then layer the veggies on top. Bring marinade to a boil then reduce heat to medium, cover, and simmer until veggies are tender crisp. When veggies are nearly done, uncover the pan, toss veggies and tofu in the marinade, turn up the heat and reduce the liquid slightly.
Pour over brown rice and drizzle with the remaining sesame oil.
Just a note: The jury is still out on tofu. Studies are mixed on its potentially beneficial or damaging estrogenic effects. My personal decision is to enjoy it occasionally, in moderation, choosing MSG free, non-GMO tofu. Please do what works for you.
