Healthy Recipe of the Week

From a tofu salad last week to a yuba stir-fry this week, we are kicking off Spring with protein-rich, plant-based recipes.

What is yuba?

I was wondering the same thing!

Yuba resembles thinly sliced tofu, but is more dense with a “bouncy ball” quality. The term, yuba means dried tofu skin and it can be found in many Chinese and Japanese meals. Yuba is made of coagulated soy proteins and forms a somewhat buoyant and rubbery texture. It is often used for dishes such as, sushi, dim sum, soups, and noodle bowls.

To learn more about yuba, visit The Spruce Eats.

Fried Black Rice and Yuba

Ingredients

• 2 tablespoons Reduced-Sodium Soy Sauce
• 1 teaspoon Oyster or Hoisin Sauce
• 1/2 teaspoon Toasted Sesame Oil
• 6-ounces Yuba (chopped) (*May substitute for Extra Firm Tofu)
• 1 tablespoon Neutral Oil (*Peanut Oil, Sunflower Oil, or Safflower Oil)
• 1 cup Onion (diced)
• 1 cup Carrots (diced)
• 1 cup Peas (frozen, thawed)
• 3 cups Black Rice (cold, cooked) (*May substitute for Brown Rice)
• 2 Scallions (sliced)

Directions

In a small bowl, whisk together the soy sauce, oyster or hoisin sauce, and sesame oil. Toss the yuba in the sauce.

In a large non-stick pan over medium heat, heat the neutral oil until shimmering. Stir-fry the yuba until browned (3 – 5 minutes).

Increase the heat to medium-high. Add the onions and carrots, and stir-fry until hot (1 – 2 minutes). Add the peas (black or brown) rice, and scallions. Stir-fry until hot (1 – 2 minutes).

Yields: 4 servings

Preparation Time: 15 minutes

Nutritional Information

Per Serving (2 cups): 320 Calories | 9g Total Fat | 1g Saturated Fat | 49g Carbohydrates | 6g Fiber | 7g Total Sugar | 1g Added Sugar | 14g Protein |430mg Sodium

 

 

 

 

 

Reference

Chef Kate. (2024, March/April). The healthy cook: Pass the plants. Nutrition Action. P. 15.