Miso Stir-Fry Recipe

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Miso Stir-Fry
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Ingredients
16
Count
Nutrition
110
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. FOR THE STIR-FRY:.
  2. Chop the onion and press the garlic. Let them sit for 5-10 minutes to bring out their health promoting benefits.
  3. Rinse and soak the hijiki or arame seaweed in 3/4 cup of hot water, and chop up the rest of your veggies.
  4. After 10 minutes, squeeze the hijiki out and save the liquid.
  5. Heat 1 tablespoons of the saved seaweed liquid in a large wok or saute pan and add the onions and carrots. Stir fry in the liquid over medium high for 2 minutes. Stir constantly.
  6. Add the garlic and ginger. Continue to stir constantly. The ginger might stick but don't worry, it will be fine when more liquid is added.
  7. After 2 minutes add the broccoli, stir fry for 2 more minutes.
  8. Add the cabbage. Dissolve the miso in 2 tablespoons of the seaweed water. Add the tamari, rice wine vinegar, hijiki or arame, and tofu.
  9. Continue stir frying for another 2 minutes, stirring constantly. Add the salt and pepper.
  10. Remove from the saute pan and put in a nice dish with the gravy if using.
  11. Sprinkle with the sesame seeds and serve.
  12. FOR THE GRAVY(IF USING):.
  13. Mix one tablespoons of arrowroot flour with one cup cold water. Bring the left over liquid that is in the saute pan to a boil and add 1 teaspoons honey . Add the arrowroot flour liquid and using a whisk stir until thickened.
  14. Pour over the top of the sir-fry before you add the sesame seeds.
  15. Rice would be great with this dish.
  16. Bon Appetit!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 109.51 Kcal (458 kJ)
Calories from fat 39.59 Kcal
% Daily Value*
Total Fat 4.4g 7%
Sodium 600.62mg 25%
Potassium 251.52mg 5%
Total Carbs 12.81g 4%
Sugars 4.32g 17%
Dietary Fiber 4.73g 19%
Protein 6.4g 13%
Vitamin C 34.9mg 58%
Vitamin A 0.1mg 3%
Iron 3.1mg 17%
Calcium 139mg 14%
Amount Per 100 g
Calories 69.92 Kcal (293 kJ)
Calories from fat 25.28 Kcal
% Daily Value*
Total Fat 2.81g 7%
Sodium 383.49mg 25%
Potassium 160.59mg 5%
Total Carbs 8.18g 4%
Sugars 2.76g 17%
Dietary Fiber 3.02g 19%
Protein 4.09g 13%
Vitamin C 22.3mg 58%
Vitamin A 0.1mg 3%
Iron 2mg 17%
Calcium 88.8mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.8
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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