Date: Sat, 09 Jul 94 04:53:54 EDT
From: email@example.com (Dr. Neal Pinckney)
I love sukiyaki, the Japanese dinner of vegetables, noodles and
thinly sliced b**f. I knew there had to be an acceptable VLF/Vegan
modification, and I've been experimenting with different
combinations. This recipe is the result. I've used a 15 oz.
can of Sukiyaki no Tomo (the bamboo shoots, mung bean thread
and mushrooms that traditionally are in sukiyaki), but the
individual items could easily be used to prepare the dish.
I paid 99 cents for the can of Tomo, so the cost savings of
using separate ingredients would be slight.
Quick VLF Vegan Sukiyaki (T)
1 15 oz can sukiyaki no tomo (drained, 8.8 oz)
1 10.6 oz package Mori-Nu Lite tofu (or any low fat tofu)
1 C green onions, cut into 2" (5 cm) lengths
1 C celery, cut diagonally into 3/4" (2 cm) pieces
1 C chinese cabbage, bok choy, or green cabbage
1/4 C salt-reduced shoyu / soy sauce / tamari
2 T mirin or sake
1/2 C sugar (if using mirin, reduce to 1/3 C)
In a large non-stick pan, saute green onions and celery in
soy sauce and mirin. Add cabbage and when getting limp, add all
other ingredients. Cook about 3 minutes. Don't overcook!
Serve with brown rice. Serves 2.
Any green vegetables can be added to this dish. For best
results, nuke or steam them about 90% done before adding, then
gently stir them into the sukiyaki for the last 3 minutes.
Per serving: kCalories 248, Fat 2.4 g.(8% CFF), Carbohydrate
44.8 g., Protein 4.7 g. Dietary fiber 3 g.