Week 2: June 13, 2024

The Nutrition, Emotion & Wellness Connection

WEEK 2 MENU

Tofu and Vegetable Stir Fry with Basmati Rice

IN THE KITCHEN

Welcome to the kitchen: ready to cook?

Getting ready to cook: mise en place

Vegetarian proteins

Stir Fry 101: A healthy & delicious plate

Food and mental health

IN THE FIELD

Food as Fuel

In the Kitchen with Renesha

TOOLS

2 large skillets

1 medium pot

1 small pot

Measuring spoons

3 cooking spoons

Chef knife

Cutting board

IN THE FIELD:
Food as Fuel

Join Field Guide Alex Booker as he visits the Center for Black Women’s Wellness and talks about the impact different foods have on your body, emotions and overall wellbeing.

Learn More

Basmati Rice

Serves 4 | cook time 25 mins

INGREDIENTS

1 cup basmati rice

1¾ cups water

1½ tbsp unsalted butter

½ tsp salt

METHOD

Place the rice in a fine mesh strainer and rinse under cold running water, swishing the rice with your hand, for 1 to 2 minutes to release excess starch. (Alternatively, place the rice in a medium bowl and add enough water to cover by 2 inches. Using your hands, gently swish the grains to release any excess starch. Carefully pour off the water, leaving the rice in the bowl. Repeat four times, or until the water runs almost clear. Use a fine mesh strainer to drain the rice.)

In a medium pot, bring the rice, water, butter and salt to a boil.

Cover the pot with a tight fitting lid, then turn the heat down to a simmer and cook for 15 to 20 minutes, until all of the water is absorbed and the rice is tender.

If the rice is still too firm, add a few more tablespoons of water and continue cooking for a few minutes more.

Remove the pan from the heat and allow it to sit covered for 5 minutes.

Fluff the rice with a fork and serve.

Vegetarian Stir Fry & Sauce

By Renesha Carter

Serves 4 | cook time 45 mins

INGREDIENTS

Stir Fry Sauce:

½ cup soy sauce (low sodium)

1 Tbsp of honey or 3 Tbsp brown sugar

½ cup chicken or vegetable broth

1 tsp sesame oil

1 Tbsp cornstarch

2 cloves garlic, minced

2 Tbsp fresh chopped ginger

1 tsp ketchup (optional)

Stir Fry Ingredients:

1 lb tofu, cut into ½-inch chunks

salt and pepper to taste

2 tbsp olive oil, divided

1 cup chopped broccoli florets

1 cup sugar snap peas

1 yellow bell pepper, cut into 1 inch pieces

1 red bell pepper, cut into 1 inch pieces

1 cup baby carrots, sliced

Chopped green onion for garnish (optional)

METHOD

In a small bowl, whisk together your stir fry sauce: combining soy sauce mix, corn starch, garlic, ginger and ketchup. Set aside.

Drizzle one tablespoon of olive oil into a large skillet and heat over medium-high heat. Add tofu (in batches if necessary) and season with salt and pepper. Cook until browning and heated through, about 3 to 5 minutes. Remove tofu from skillet, and let rest on a plate or in a bowl.

Reduce heat to medium and add remaining tablespoon of oil to the skillet. Add broccoli, snap peas, bell pepper, carrots. Cook and stir until the veggies are almost tender, 2 to3 minutes. Add tofu back into the skillet and stir to combine.

Add sauce mixture to pot and bring to a boil, stirring occasionally. Continue to stir and boil until sauce thickens, about 2 minutes.

Serve with rice and Garnish with green onion.