Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century Table

I'm mixing the Far East with the Middle East today! It's almost a year since I did a blog post on baby bok choy-- they are so tempting this time of year! The flavor is much sweeter than in mature bok choy and I didn't want a sauce that would compete with or overpower that sweetness. So this stir-fry is a mild Cantonese-style dish. We ate the whole thing between the two of us!




Printable Recipe

BRYANNA'S STIR-FRIED SOY CURLS® (OR OTHER CHICKEN SUB) AND BABY BOK CHOY (WW Core Plan Compatible)
Servings: 3

Baby bok choy are appealing and delicious, as well as nutritious, in this quick stir-fry. Serve with steamed brown basmati rice for a satisfying meal!

Have Ready:
1 lb baby bok choy, washed, drained and sliced in half lengthwise (purchase the kind that are only 2-3"long for this recipe)
2 cups (2 oz. dry) drained, reconstituted Soy Curls® or other vegan chicken sub, in slices (see here for info on Soy Curls® and how to reconstitute)
Aromatics:
1 tablespoon dark sesame oil
1 bunch green onions, trimmed and thinly-sliced
4 cloves garlic, chopped
Cooking Sauce: (whisk together in a small bowl)
1/2 cup vegetarian broth
1 tablespoon Vegetarian "Oyster Sauce" (such as Lee Kum Kee "Vegetarian Stir-fry Sauce"-- see here for info and a homemade recipe)
1 tablespoon soy sauce
1 teaspoon organic granulated sugar
Thickener:
1 tablespoon cornstarch (organic is available) mixed with
1/2 cup water

Heat the oil in a large nonstick wok or skillet. Add the Aromatics (chopped green onions and garlic) and stir-fry for a couple of minutes. Add the Soy Curls® or other sliced vegan chicken sub and stir-fry for a few more minutes over high heat.

Add the prepared bok choy and stir-fry until the bok choy starts to wilt. Add the Cooking Sauce and stir to coat all of the ingredients and to heat. Quickly add the Thickener and stir quickly. Remove from heat and serve immediately with hot rice.

Nutrition Facts
Nutrition (per serving): 169.1 calories; 43% calories from fat; 8.0g total fat; 0.0mg cholesterol; 449.6mg sodium; 500.0mg potassium; 14.9g carbohydrates; 4.5g fiber; 4.8g sugar; 10.4g net carbs; 10.3g protein; 3.2 points.

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NOW, ABOUT THAT LOW-FAT BAKED FELAFEL THAT DOESN'T TASTE LIKE SAWDUST......



Printable Recipe

BRYANNA'S QUICK AND EASY LOW-FAT FELAFEL WITH CREAMY TOFU/TAHINI MINT SAUCE

This is a "cheat" recipe-- it uses a mix! But it's worth it if, like me, you rarely eat felafel because of the oil involved. There is an excellent felafel mix made by a Lebanese company, Cedar, that I like. However, if you can't find it, it seems that there are any number of Middle Eastern brands out there. Use one that just soaks in water for an hour before cooking. All you do with these mixes is add water and let it stand for an hour. Then you form the mix into patties and fry. The trouble is, I'd rather not fry if I don't have to! So, I found a way to enjoy these without the oil-- steaming them, and then oven-frying! (Unfortunately, I don't have the nutritional analysis for these.) The steaming cooks them thoroughly and makes them moist inside. Not quite as good as fried, but almost!

1 box or package of your favorite felafel (falafel) mix (whatever brand you like-- I'm not crazy about the Fantastic Foods brand; I prefer the Cedar brand)
water (the amount instructed on the box or package)

Creamy Tofu/Tahini Mint Sauce:
2/3 cup (5.25 oz.) firm or extra-firm SILKEN tofu
1/4 cup lemon juice (fresh or organic bottled)
2 tablespoons tahini
1/2 teaspoon crumbled dried mint (or 1 tablespoon fresh, chopped)
1/4 teaspoon salt
1 pinch sugar

Mix the felafel mix and water in a large bowl. Let stand for an hour (it can sit longer).

While the mixture stands, make the Sauce.

Mix the sauce ingredients until VERY smooth in a blender or food processor. Scoop the sauce into a serving bowl, cover, and refrigerate until serving time.

When the mixture has soaked for an hour or more:

Make small patties out of the mixture (these are easier to cook than balls).

Place the patties, not touching, on oiled steaming plates or baskets, with small holes in them, not grates. You can also use a collapsible metal steamer; a Chinese stacking steamer pot in stainless steel; or Chinese bamboo stacking steamers to use in a wok or stirfry pan.  If using bamboo baskets, line them with cooking parchment cut to fit, or parchment steamer liners.

If you have no streaming apparatus, place the patties on dinner plates lined with cooking parchment. The plate can be balanced on two chopsticks placed across the inside of a wok or stir-fry pan (or 4 chopsticks, "tic-tac-toe" style). (You'll have to steam one plate at a time.) Cover with a domed lid while steaming.

You can improvise a steamer using a large pot with a tight lid. An electric skillet with a collapsible steamer basket also makes a good steamer. The lid should be 1 to 2" above the food so that the steam can circulate around the food. The food should be supported at least 1" above the simmering water.

Steam the patties over barely boiling water, covered, for 10 minutes. You can do this ahead of time and then oven-fry them later, if you like.



Let the patties cool until they are easier to handle. In the meantime, heat the oven to 500°F.

Place the patties on dark cookie sheets (they brown better than shiny ones) sprayed or brushed lightly with olive oil. Spray or brush the tops with olive oil, too. Bake for 5 minutes, or until the bottoms are crispy and golden-brown. Flip them over gently and bake for 3-5 minutes more, to brown the other side.



Serve immediately with the Sauce.

Enjoy!

This is a quick, fresh stir-fry that we have loved forever, it seems. A great way to use the fresh asparagus that is getting seasonally less expensive all the time.

If you have never used vegetarian "oyster sauce", this is a great place to start. If you can't find it (and I give you an online source at the end of the stir-fry recipe), I have posted a homemade sauce recipe below.

For the "beef" in this recipe, I used Soy Curls®, strips similar to TVP but made with the whole soybean. They are very tender. I usually use them for a chicken sub, but I decided to try them as a beef sub, and they worked really well. They are much less expensive than commercial vegetarian meatless strips, though you can use those if you wish.

Printable Recipes and Notes

BRYANNA'S CHINESE-STYLE VEGAN "BEEF" AND ASPARAGUS STIR-FRY WITH VEGETARIAN "OYSTER SAUCE" 

This recipe is different from the one in my Chinese cookbook, "Authentic Chinese Cuisine for the Contemporary Kitchen". Serve immediately with brown basmati rice.

1/2 Tbs dark (Asian) sesame oil
1 Tbs dry sherry
about 1 lb vegan "beefy strips" (**see suggestions below)
3 cloves garlic, crushed
1 Tbs grated fresh ginger
1/2 Tbs cornstarch
1/2 Tbs oil
12 oz fresh thin asparagus, ends trimmed, cut into thirds on the diagonal
1/2 cup chicken-style vegetarian broth
3 Tbs vegetarian "oyster sauce" (This is mushroom-based and there are a few brands available in large supermarkets and Asian stores.  See Notes below recipe for brand names and a homemade version.)

Combine the sesame oil, sherry, ginger, garlic and cornstarch with the "beefy strips" in a non-metallic bowl. Set aside.

Heat a heavy skillet or stir-fry pan over high heat, add the 1/2 Tbs oil and swirl to coat. Add the "beef strips". Stir-fry until browned.


Browning the "beefy" Soy Curls®

Add the asparagus and 2 Tbs water. Cover and cook over high heat until the water evaporates, but don't let it stick. Stir. Add 2 Tbs more water, cover and let evaporate. Toss the mixture each time before adding water. You may have to do this 1 or 2 more times. Stop cooking when the asparagus is crisp-tender.

Pour the broth mixed with the "oyster sauce" into the pan, bring to the boil and boil rapidly for 1-2 mins. or until the sauce is slightly reduced, and the mixture is heated through and coated in the sauce.

Servings: 4

Nutrition Facts
Nutrition (per serving): 254.0 calories; 24% calories from fat; 6.6g total fat; 0.0mg cholesterol; 650.9mg sodium; 787.2mg potassium; 14.5g carbohydrates; 7.8g fiber; 3.1g sugar; 6.6g net carbs; 31.9g protein; 4.8 points.


VEGAN "BEEFY STRIPS"
Vegan "Beefy Strips" can be 2 1/2 pckgs. Yves Veggie "Beef Tenders", 2 pckgs. Lightlife Smart Menu "Beef Strips", 2 pckgs. Morningstar Farms Meal Starters "Steak Strips", or 1 2/3 pckgs. Presidents Choice Meatless "Beef Strips".

OR, you can use Soy Curls®. Soy Curls® are made from the whole soybean. Though they are dry, keep them (double-bagged) in the freezer to keep them fresh.
For this recipe, use 5.3 oz. (a scant 4 cups) dry Soy Curls® reconstituted for about 15 minutes with a mixture of:
4 cups boiling water, 4 tsp. Marmite  (or other yeast extract paste), 4 Tbs. + 1 tsp soy sauce, 4 Tbs + 1 tsp ketchup, and 4 tsp gravy browner. Drain the Soy Curls® when they are tender, and use in the recipe.


"Beefy" Soy Curls® before stir-frying

Note on Vegetarian "Oyster" Sauce:
Lee Kum Kee Vegetarian Stir-fry Sauce (a mushroom-based Chinese vegetarian oyster sauce substitute) is widely available and worth stocking up on this sauce (it's very inexpensive) when you are in a large city that has Asian stores, if it isn't available in your area. I use it frequently to coat plain extra-firm tofu for use in stir-fries and fried dishes instead of chicken, and, of course, it's essential in some Chinese dishes. As well, it can add rich flavor to homemade seitan and other dishes. Another good brand I have found is Woh Hup Shiitake Mushroom Vegetarian Oyster Flavoured Sauce.

If you can't obtain the commercial sauce, I have invented a pretty darn good homemade version:

BRYANNA'S HOMEMADE CHINESE VEGETARIAN MUSHROOM "OYSTER" SAUCE (ALSO KNOWN AS "VEGETARIAN STIR-FRY SAUCE")

1 1/2 cups boiling water
6 Tbs ground dried Chinese mushroom (*see note below)
6 Tbs Chinese brown (or yellow) bean paste (**see note below for alternate names and substitute)
6 Tbs soy sauce
7 Tbs. brown sugar
1 Tbs cornstarch dissolved in 1 T. cold water

Blend all the ingredients EXCEPT the dissolved cornstarch in a blender (leave the plastic thing out of the center hole in the blender lid and cover with a folded towel, so that the hot liquid doesn't explode) until as smooth as possible. Pour into in a medium saucepan and heat to boiling over high heat. Add the dissolved cornstarch and stir until thickened. Cool and store in a covered jar or bottle in the refrigerator. Since it is quite salty and sweet, it should keep for several months.

NOTE: You can, alternately, microwave the mixture, with the cornstarch, in a medium bowl and cook on HIGH for 1 minute, then whisk. Repeat until thickened.

NOTE ON DRIED MUSHROOMS: For the dried mushrooms, you don't need expensive shiitakes-just use the inexpensive dried Chinese mushrooms that are easily available (sometimes called "dried Chinese Forest mushrooms" or just "dried Chinese black mushrooms") in most supermarkets and Asian groceries. Snap off the stems and discard them, then grind the mushrooms to a powder in a DRY blender or coffee/spice grinder (well-cleaned).  But you can use dried shiitake mushrooms.

NOTE ON CHINESE BROWN BEAN PASTE: This is a very common Chinese ingredient and should be available wherever Chinese foods are sold. It is also known as "brown bean sauce", "yellow bean paste or sauce', "soybean condiment", "Yuan Shai Shih" or "Mo Yuen Shih". If, however, you can't find it, substitute a mild brown miso (can be chickpea miso or even adzuki bean miso), mixed with a bit of water to make a softer mixture, sort of halfway between a sauce and a paste.

Yield: 18 liquid oz.

Nutrition Facts
Nutrition (per 0z.): 38.6 calories; 7% calories from fat; 0.4g total fat; 0.0mg cholesterol; 415.8mg sodium; 52.8mg potassium; 8.2g carbohydrates; 0.4g fiber; 5.8g sugar; 7.8g net carbs; 1.1g protein; 0.7 points.

Cooking Tips
1 oz. is about 2 T.


Enjoy!

Vegan Omelet made with leftover Soy and Seitan Ham, mushrooms, and my Vegan "Gruyere" (UPDATE: recipes is in my new book coming out in Sept. 2011)

This has been the craziest week! It's almost over, thank goodness. Here are some pics and descriptions of recent quick meals, so quick, most of them, that I didn't even use a recipe:


Pasta ala Primavera with wild oyster mushrooms


Tofurkey Italian Veggie Sausages with sautéed mushrooms, onions and peppers in red wine


Chinese Pepper Steak made with leftover Seitan "Steaks" (UPDATE: the steak" "recipe will be in my new book coming out in Sept. 2011)


Stir-fried Tofu and Snow Peas

BRYANNA’S STIR-FRIED TOFU AND SNOW PEAS
Serves 2
A Cantonese favorite adapted from my book “Authentic Chinese Cuisine for the Contemporary Kitchen”.

6-7 oz. firm or extra-firm regular (NOT silken)tofu, cut into 1/2" cubes
1 T. vegetarian "oyster sauce" (homemade vegetarian "oyster" sauce recipe)[commercially known as "vegetarian stir-fry sauce"])
2 tsp. soy sauce
2 tsp. dry sherry
2 tsp. cornstarch
dash white pepper
1 T. oil (Chinese cold-pressed peanut oil is a tasty choice-- Lion&Globe brand is a good one)
Vegetables:
1/4 lb. fresh or frozen snow peas, trimmed and stringed
1/2 c. sliced celery
4 large mushrooms, sliced
1 clove garlic, minced
Cooking Sauce:
1/2 c. water
1 T. dry sherry
1 T. soy sauce
1 T. vegetarian stir-fry sauce (see above)
1 T. cornstarch
1 tsp. roasted (Asian) sesame oil
1/4 tsp. sugar

Mix the tofu cubes with the first tablespoon of "oyster” sauce and the 2 tsp. each soy sauce, sherry, and cornstarch, and the pepper. Set aside while you prepare the vegetables.

Heat a large, heavy (nonstick, if possible) wok, stir-fry pan, or heavy skillet over high heat. When it's hot, add the oil. When the oil is hot, add the tofu and garlic and stir-fry until the tofu begins to brown. Add the mushrooms and celery, and the snow-peas. Stir-fry for about 2 minutes, adding drops of water if the mixture begins to stick. Add the Cooking sauce and stir until it bubbles and thickens. Stir in the nuts, if you are using them. Serve immediately.

And last, but not least, an impromptu recipe:

Canned (Companion brand) Chinese Vegetarian Roast "Duck" with pineapple and peppers, in a sweet, hot sauce made with orange and red pepper jelly, orange juice, soy sauce, whiskey, (I think it was 1/2 cup of the jelly and 2 T. each of the soy sauce and whiskey and orange juice) ginger and garlic:


The "duck" right out of the can





Happy quick cooking!