Tuesday, April 19, 2011

Tofu Jalfrezi

What You'll Need:
1 (12 oz) package of extra firm tofu (drained and patted dry), cut into 1/2" cubes
1 (14.5 oz) can diced tomatoes (with juice)
1/2c. grated yellow onion (approximately 1/2 of a med/small onion)
1 green bell pepper, cut in 2" strips
1 1/2 tsp turmeric powder
1 1/4 tsp cumin powder
1 tsp garlic powder
2 tsp (slightly heaping) coriander powder
1 1/4 tsp salt (or to taste)
2 tsp olive oil
1/4 c and 3 Tbs water

What to Do:

Heat 1/2 tsp of the olive oil in a non-stick frying pan over medium heat.  Add uncooked, cubed tofu (right) and increase heat to medium/high.  Let tofu sit for 2-3 minutes, then saute (stirring occasionally) for about 15 minutes or until tofu is lightly golden brown (see below).  Remove from pan.

Heat remaining 1 1/2 tsp of olive oil over medium heat in the same frying pan.  Once heated, add grated onions and increase heat to high.  Saute continuously on high heat until liquid evaporates. Reduce to med-high heat and continue to saute for another 5-7 minutes, until onion begins to turn golden brown (right).

 Reduce heat to medium, add 1 Tbs water and garlic powder.  Saute onions with garlic powder and water (so it doesn't get too dry and burn) for 30 seconds to 1 minute, until garlic powder turns golden brown. Add the sauteed tofu to the onion and garlic powder mix. Saute for 3-4 minutes until spices and onion cover tofu evenly.   Add an additional 2Tbs of water and add remaining spices (salt, turmeric, coriander and cumin powders).  Continue to saute mixture over medium heat for approximately 2 minutes (right).

 Increase heat to med-high and add in diced tomatoes (with juice; see below); cover and simmer for 3-4 minutes.  Add bell pepper and 1/4c water. Cover and cook (on med-fast simmer) for an additional 7-10 minutes.

Garnish with fresh cilantro and serve over rice (I prefer brown), with naan or whole wheat tortillas.

Quick Tips:
*If you prefer, this recipe can be made with 1 pound cubed chicken breast. Omit the 1/4 c. of water.  Add in the raw chicken after sautéing the onion and garlic powder. Follow the recipe as listed, cooking the chicken for 20 minutes.

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