Miso-Glazed Tofu and Shiitake with Sesame Greens over Brown Rice

Why it works

Fermented soy (miso) and tofu supply isoflavones and complete plant protein associated with favorable cholesterol and blood-pressure effects, while shiitake mushrooms add beta-glucans and ergothioneine, an antioxidant amino acid concentrated in longevity-linked diets. Dark leafy greens contribute nitrates, vitamin K and folate that support endothelial function, and swapping white rice for brown rice raises fiber and magnesium for steadier post-meal glucose.

Ingredients

• 24 oz (680 g) firm tofu, pressed and cubed
• 1 cup brown rice, cooked (about 3 cups cooked)
• 8 oz shiitake mushrooms, stemmed and sliced
• 6 cups bok choy or gai lan, chopped
• 4 tbsp white (shiro) miso
• 2 tbsp mirin
• 2 tbsp low-sodium tamari
• 2 tbsp toasted sesame oil, divided
• 1 tbsp grated fresh ginger
• 3 cloves garlic, minced
• 4 scallions, sliced
• 1 tbsp toasted sesame seeds

Method

1. Cook the brown rice according to package directions. Whisk the miso, mirin, tamari, ginger and 1 tbsp water into a glaze.
2. Press the tofu, cube it, and pat very dry. Heat 1 tbsp sesame oil in a nonstick skillet over medium-high and sear the tofu until golden on several sides, about 8 minutes.
3. Add the shiitake and cook 4 to 5 minutes until softened, then pour in the miso glaze and toss 1 to 2 minutes until the tofu and mushrooms are lacquered; remove to a plate.
4. In the same pan add the remaining 1 tbsp sesame oil and the garlic, then the bok choy, and stir-fry 2 to 3 minutes until the greens are bright and just wilted.
5. Serve the miso tofu and shiitake over brown rice with the sesame greens alongside, showered with scallions and toasted sesame seeds.