Here is a healthier, vegetarian version of the classic sizzler recipe. This is an interesting way to incorporate tofu, which is such a heart-friendly food. This recipe is also rich in antioxidants, calcium, magnesium and protein and has a low glycaemic index. Hence, recommended for diabetics too.
Baiye tofu is dried bean curd, structured in the form of sheets. It's easily available. But if you cannot get it, regular tofu will also do.
You can play around with the ingredients and toss in your favourite veggies. The idea is to make the sizzler plate nutritious and tasty.
Serves 2
Pre-preparation time – 15 mins
Preparation – 8 mins
Ingredients
Parboiled/ Ponni Rice – 90 gm (less than ½ a cup)
Baiye tofu or dried beancurd – 100 gm
Zucchini – 50 gm (julienned)
Red bell peppers – 50 gm (julienned / or cut in circles, if small)
Carrots - 50 gm (julienned)
Spring onion – 50 gm (cut 1 ½ “ long)
Spinach / Bok choy – 100 gm (coarsely cut)
Sesame seeds – 1 teaspoon
Sesame oil – 2 tsps
Low salt soya sauce – 1-2 tsps (to taste)
Thai red chillies - 1-2 (chopped in rounds)
Method
Wash and soak rice for at least 30 minutes. Cut the vegetables as mentioned above.
Boil Baiye tofu sheets. On cooling, cut them into flat noodle-like strips. (If you use silken tofu, do not boil. Add it after the vegetables)
Once all the preparation is done, you need to just assemble the ingredients on a sizzler plate.
Heat the sizzler plate on the gas flame on high.
Once heated, add 1 tsp sesame oil to the plate and let the sesame seeds sputter. Then add Thai chillies, Baiye tofu and veggies in the following sequence: carrots, bell peppers, spring onions and bok choy. Stir-fry them while the platter is aflame, for 3-4 mins. Add soya sauce and stir for another minute.
After tossing the ingredients for 3-4 mins, make a hollow space in the centre of the plate. Place a scoop of boiled rice in it. Garnish rice as you like.
In order to make the sizzler plate sizzle, add a teaspoon of water at the corner of the plate and serve immediately.
If you do not have a sizzler plate at home, you can follow the same procedure on a flat pan (tawa).
Nutrition profile per serving :
Calories – 280 kcals, Proteins - 28.2 gm, Carbohydrates - 54.2gm , Fats – 5 gm, Dietary fibre- 10 gm,
Sodium – 7 mg, Calcium – 253 mg
