Enhanced broccoli, tofu dishes
By Wanda A. Adams
Among the foods that cookbook writer Dana Jacobi has identified as the "12 Best" for disease-fighting properties (see story, this page), some can be a hard sell. Take broccoli and tofu. I've got some ideas for making these more tempting to the resistant.
Broccoli saute: Cut 1 bunch of broccoli into smallish florets; slice stems into thin rounds. In a large nonstick frying pan or wok, heat a tablespoon of extra-virgin olive oil over medium-high heat, swirling it to spread it out in the pan. Drop in the broccoli stems and stir-fry for 30 seconds. Add florets and season with freshly ground pepper and salt (about 1/8 teaspoon of each). Saute, swirling the pan or stirring lightly with a wooden spoon to move the ingredients around so they don't burn. Cook just until the broccoli is bright green and slightly browned on some edges. Turn out into a bowl and serve immediately.
To dress this up: Add toasted nuts and/or fresh-grated parmesan.
With tofu, I use two not-so-secret weapons: Shira ae (or shiro ae) and grilled tofu.
Shira ae — "white salad" — is made up of different seasoned and cooked vegetables. The creamy textured dressing is where the tofu comes in. I love this over blanched spinach or watercress, served room temperature or chilled.
Shira ae dressing: In a suribachi or with a mortar and pestle, grind 3 tablespoons lightly toasted white sesame seeds into an oily paste. Drain 8 ounces fresh tofu (press under weights or place in cheesecloth and squeeze out moisture). Grind tofu together with sesame seeds and add 1 tablespoon mirin and a pinch of sea salt. Blend to mayonnaise texture.
Every year, I make grilled tofu for vegetarians in a charity bike ride I help with. Every year, the meat-eaters enjoy this dish, too.
Grilled tofu: Marinate 1-inch-thick slices of drained tofu in equal parts balsamic vinegar, honey and low-sodium shoyu for one hour. Soak bamboo skewers in water one hour; then use two skewers to pierce each slice lengthwise. Grill over hot charcoal or under a preheated very hot broiler 3 minutes on each side. Serve with a sprinkling of white and black toasted sesame seeds and minced green onion tops.
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