All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2014-05-20

Warabi to eringi no iridofu / scrambled tofu with bracken and king oyster mushrooms

Iridofu scrambled tofu is a wonderful way to showcase any in-season vegetable. Warabi bracken is no exception. As warabi is a great match with shrimp and mushrooms, the dish takes advantage of sakura ebi (for an underlying toasty note) and eringi mushrooms (for a hint of sourness). A delightful everyday meal companion.




128 calories (1/2 of recipe); 10.0 g protein; 7.2 g fat; 6.9 g carbohydrate; 3.4 g net carbs; 169 mg sodium (with 50% reduced-sodium soy sauce, 198 mg with regular soy sauce); 61 mg cholesterol; 3.5 g fiber


<Ingredients>


80-100 g warabi bracken (prepped; 90 g in photo)
2-3 eringi king oyster mushrooms (82 g in photo)
1/2 small carrot (14 g in photo)
150-180 g momen firm tofu (174 g in photo)
1/2 egg
2 tsp (2 g) sakura ebi dried shrimp

1/2 tsp canola oil
1/2 tsp sesame oil

For seasoning
1/2 tsp usukuchi shoyukoji soy sauce rice malt (made with usukuchi soy sauce)
1 tsp sake
1/4 tsp rice vinegar
1/4 tsp soy sauce (not in photo)
Black pepper, to taste


<Directions>
1.

Mix shoyukoji, sake and rice vinegar, and set aside.

2.

Cut or tear eringi into small pieces.
Julienne carrot.
Cut warabi into 3-4 cm.

3.

In a frying pan, heat canola and sesame oil, and saute carrot on medium heat.

When carrot is coated with oil, add eringi, and saute until almost done (several minutes).

4.

Add warabi, and cook for 1-2 minutes.

5.

Add sakura ebi, and stir.


Add tofu while crumbling into smaller pieces, and stir.

6.

Add shoyukoji mixture, and cook while occasionally stirring until liquid is gone.

7.

Swirl in soy sauce, and stir.
Cook until soy sauce's toasty aroma comes forward.

8.

Swirl in egg, wait 5-10 seconds, roughly mix, and remove from heat (egg will cook with remaining heat).

9.

Add black pepper, and mix.

Ready to serve.

<Notes>
  • The recipe above is designed to taste very gentle. If you wish to highlight the toasty taste and aroma of sakura ebi, first toast them in frying pan without oil, set aside, then add back to frying pan immediately before swirling in egg.
  • Any shoyukoji should work fine. Those made with usukuchi soy sauce have a slightly clearer taste than those made with regular or reduced-sodium soy sauce, but the difference is subtle.
  • Make sure to get rid of almost all liquid before adding soy sauce at the end, in order to ensure ingredients absorb shoyukoji mixture flavor and also to give soy sauce a slightly burnt aroma and taste.
  • If you prefer not to use mushrooms with their sour taste (however slight), try shimeji (slightly bitter), maitake, hiratake oyster, shiitake or chanterelle mushrooms. 
  • If shoyukoji is not at hand, try 1/2 tsp usukuchi soy sauce. This would increase sodium content per serving (1/2 recipe above) by about 30mg. You still need a small amount of soy sauce at the very end.
     
(Last updated: May 21, 2014)

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