Enjoy this delicious recipe to celebrate Asian Heritage Month
Michelle Jaelin, Nutrition ’13
Canadian TV and media registered dietitian
This Asian Heritage Month, take the opportunity to learn a new recipe. Michelle Jaelin, Nutrition '13, is an award-winning Canadian TV and media registered dietitian, Asian food and culture content creator, writer, and marketing consultant. Known as "The Nutrition Artist," Michelle presents evidence-based nutrition information creatively. Her work provides education on decolonizing nutrition with an Asian and cultural food focus as a digital media content creator. She was named 1 of 10 Dietitians Making a Difference by Today's Dietitian Magazine (external link) .
Michelle is sharing one of her favourite culturally inspired recipes—a delicious plant-based broccoli mushroom tofu bowl. "This recipe combines my Chinese heritage with the knowledge I gained from the Nutrition and Food program," she said. "Authentic, healthy-ish and flavourful are the core values of food I like to bring to my diverse audience."
Enjoy!
Plant-Based Broccoli Mushroom Tofu Bowl
Ingredients:
- 1 block (450g) extra firm tofu
- 1 cup (250 ml) vegetable stock
- 2 Tbsp low sodium soy sauce
- 1 tsp dark soy sauce
- 2 Tbsp Shaoxing wine
- 1 tsp sesame oil
- 1/2 tsp sugar
- 1 1/2 Tbsp canola oil
- 2 cloves garlic, minced
- 1 pkg (227 g) mushrooms, sliced
- 1 lb broccoli florets
- 1 Tbsp cornstarch, dissolved in 2 Tbsp hot water
- Brown rice and lentils — prepared in rice cooker or as per package directions
Instructions:
- Drain and press tofu. Chop tofu into 2 cm squares.
- In a small bowl, combine stock, soy sauces, wine, sesame oil, sugar and set aside.
- Heat oil in a wok or skillet over medium heat, add the garlic and cook for 1 min. Add the mushrooms, increase heat to med-high, stir-frying for 2 mins. Add broccoli, stir fry for 2 mins until it turns a bright green colour.
- Add the tofu and stock mixture, tossing everything together. Bring to a simmer, stir in the cornstarch slurry. Simmer for about 2 minutes, until the sauce thickens. Serve over brown rice and lentils.