Tofu Cabbage Stir-Fry with Baked Wonton Wrappers
By Emily Lutz, Guest Blogger
Cabbage is chock full of nutrients which gives it good grounds to earn the superfood title—not to mention how inexpensive it is! Cabbage stir-fry is an authentic Chinese dish. It features hand torn cabbage, which is believed to make it taste better. Make this dish for a light lunch or if you’re feeling ambitious try this recipe for scallion pancakes (https://omnivorescookbook.com/chinese-scallion-pancakes/), and serve it for dinner!
Yield: 4 servings
Time: 25 mins
Excellent source of: vitamin A, calcium, vitamin C, vitamin K, iron, folate, manganese, selenium, phosphorus, and zinc
Ingredients:
2 tbsp olive oil
1 tsp crush red pepper flakes
3 cloves garlic, thinly sliced
2 tsp fresh ginger, grated
1 12 oz block extra-firm tofu, crumbled
1/3 cup julienned carrot
¼ red onion, about 1/3 cup, thinly sliced
3 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tsp sesame oil
10 oz or 5-6 cups cabbage, washed, dried, and hand torn into bite size pieces
20 wonton wrappers
Cooking spray
Procedure:
For the Cabbage Stir Fry:
- Heat oil in large frying pan over medium heat and add in crushed red pepper flakes, sliced garlic, and grated ginger. Cook for 2-3 minutes to infuse oil with flavor, stirring frequently to prevent too much browning.
- Add in crumbled tofu, carrots, onion, soy sauce, vinegar, and sesame oil. Sauté until onion has become slightly translucent and carrots are lightly tender. About 5-7 minutes.
- Add hand-torn cabbage and continue to sauté for another 5 minutes or until the cabbage becomes tender, and tofu begins to brown and crisp up. Note: if you find that some things are beginning to stick to the pan at this stage add in some water to prevent burning.
For the wonton wrappers:
- Preheat oven to 400 degrees
- Lightly spray a sheet pan with cooking spray and lay wonton wrappers on in a single layer. Lightly spray the tops.
- Bake for 4-6 minutes, flipping halfway through, or until brown and crispy.
Nutrition Facts:Â
Per Serving (1/4 of the pan and 5 wonton wrappers): 322 calories; 14.8 g fat; 2.3 g saturated fat; 29.8 g carbohydrate; 3.6 g dietary fiber; 4.3 g sugars; 17 g protein; 473.2 mg sodium.
91% vitamin A, 37% calcium, 40% vitamin C, 100% vitamin K, 73% manganese, 47% selenium, 31% phosphorus, 23% iron, 25% folate,22% zinc.
*% DV tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Make It Your Own!
- Try adding in your favorite mushroom when sautéing the carrots and onion.
- Top with sesame seeds for added healthy fats.
- Add some fresh green onions as a finishing touch for a bright flavor.
- Gluten-free but still want the crunch of wonton wrappers? Top with roasted peanuts or cashews.
- Want to kick up the spice? Add in 4-6 dried chilies when cooking the garlic and ginger.
