Hello again! Hope you all had a great weekend just like I did. Anyways, here is another simple and healthy recipe that I'd like to share with you all.
In this recipe I used:
2 pieces medium sized zucchini, sliced
1 small pack of mushrooms
1 small onion, sliced
1 small piece of tofu, sliced and pan fried
sliced green onions for garnish
a tablespoon of oyster sauce
salt and pepper
Again, here is the finished product to motivate you to cook.
The zucchini, also called courgette, is a summer squash that can grow to up to a meter in length, but is usually harvested immature at 15-20 cm. This vegetable is rich in vitamin C, carbohydrates, protein and fiber. It also contains significant quantities of potassium, floate and vitamin A. When eaten regularly, it can effectively lower homocysteine levels. To prepare, I washed it, cut it n half, then cut it into pieces at an angle.
Mushrooms, on the other hand, are good sources of selenium, which is an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron. That's why it is a substitute for meat for vegetarians. To prepare, I just washed the mushrooms lightly, and cut the big pieces into smaller ones to even out the cooking time.
Now, let's talk about tofu. It is also a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, it is also a good source of magnesium, copper, zinc and vitamin B1. Very healthy, right? So what I did was cut it into thin slices, and pan fried it separately first, so it will not disintegrate when I mix it into the other ingredients, but I forgot to take a picture of it, sorry.
I also sliced some green onions for garnish and flavor, but of course I did not put everything in this little plate.
Now, if you're ready to cook, heat around a tablespoon of cooking oil. Notice that I put several slices of meat, but this dish can be a vegetarian dish and it will taste delicious even without meat. I just put the meat because I had some, but I did not want to put too much. Saute the white onions for about a minute, until the aroma comes out.
Add the zucchini and stir. Immediately add the mushrooms and saute for about a minute. Add maybe quarter of a cup of water or even less, just to cook the vegetables, not too much as the zucchini has its own moisture as well as the mushrooms.Let cook for around 2 minutes.
At this point I add around a tablespoon of oyster sauce and bring it to a boil. Have a taste. If it needs adjusting, you can add a little bit of salt and then the ground black pepper. Add the tofu pieces at this time. It goes last since it has already been pan fried first. When you pan fry the tofu, for it not to easily break into pieces, make sure your pan is hot and only turn them over after 3 minutes or so, or when the surface is a bit golden brown. By this time, the zucchini and the mushrooms should be cooked.
Add the green onions last, as this is just for garnish. You can totally forgo this if you don't have it at home. Give it one final stir, and turn off the heat.
Put your dish on a serving plate and you have one nutritious meal at your table. The zucchini should still have that crunch, not overcooked. Bon appetit!
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