By emma hynes
If you’re in the mood for a ketogenic dinner, Korean meals have plenty of options. Many include healthy fats, low-carb vegetables, meat and seafood. A Keto Japchae Tofu meal is richly seasoned and filling enough to not overeat.
While tofu is highly processed and usually a no-no for a keto diet, this plate has far more pros than cons: high-fat, moderate-protein and very low-carbohydrates. Here’s how to make this meal.
1 pack of shirataki noodles (or 2 medium zucchinis, spiralized) 3/4 cup of firm tofu, cut into cubes 1/2 small onion, sliced 1/2 red bell pepper, cut into strips 1/2 green bell pepper, cut into strips 1/2 carrot, cut into strips
2 cloves of garlic, minced 2 green onions, chopped 1 cup of spinach, chopped 1 tbsp of sesame oil 1 tbsp of coconut aminos (or sodium-light soy sauce)
1/2 tsp of toasted sesame seeds 1/4 tsp of black pepper 1 tbsp of avocado oil (or any keto-friendly oil) 1 tsp of erythritol or monk fruit sweetener
Drain and rinse the shirataki noodles well under running water. Boil the noodles for two minutes, then drain. Dry-fry the noodles in a pan for three to four minutes to remove excess moisture. Set aside.
Cut the drained tofu into cubes. Heat avocado oil in a pan over medium-high heat and pan-fry the tofu until golden brown on all sides. Set aside.
In the same pan used for the tofu, add sesame oil and sauté the onions, garlic and bell peppers until softened. Add carrots and spinach, then cook both for one minute.
Add the cooked shirataki (or zucchini) noodles and toss with the veggies. Return the tofu to the pan and add coconut aminos, (optional) sweetener and black pepper.
Stir-fry for another 2-3 minutes. Garnish with chopped green onions and toasted sesame seeds. Serve warm.
While both glass and zucchini noodles can be reheated in the microwave, to maintain the texture of the freshly made version of this meal, it’s highly recommended to reheat on the stove.
Add a little vegetable broth, which is keto friendly, so neither noodle type sticks to the pan. Stir occasionally to allow the vegetables and tofu to heat up at the same temperature.
If you prefer a “meatier” texture for tofu resembling the extra firm taste, use chopsticks or a fork to remove leftovers before heating on a stove. With a teaspoon of oil, re-fry it in a wok or pan.
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