Compared to Americans, Asian men have much lower rates of prostate cancer, and it starts with their diet, which is rich in vegetables and soy-based foods. Afraid of tofu? Learn to love it with this hearty, healthy, and quick-to-prepare dish by Chinese cookbook author Grace Young, featured in The Whole Life Prostate Book.
Firm tofu is generally sold in 3-inch squares or in one rectangular block. Rinse the tofu before cutting. It should have a clean, nonsour smell. When cooking the chicken, spread the pieces in a wok and allow them to sear thirty seconds before stir-frying, to create a nice caramelized crust. If the chicken is stir-fried without this step, it will not brown.
3 squares firm tofu (about 12 oz), rinsed
1 Tbsp plus 2 tsp peanut or vegetable oil
8 oz skinless, boneless chicken breast cut into 1/4-inch-thick, bite-sized slices
1 tbsp ginger, minced
1 tsp reduced-sodium soy sauce
1 tsp Shao Hsing rice wine or dry sherry
2 tsp cornstarch
1/2 tsp salt
1/8 tsp sugar
1/3 cup reduced-sodium chicken broth
2 tbsp oyster sauce
2 scallions, cut into 2-inch pieces
Pat dry the tofu squares with paper towels. Cut each square of tofu into 1-inch cubes. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon of the oil, and add the tofu and panfry until light golden, about 3 minutes, turning midway through cooking. Transfer to a plate.
Put the chicken in a shallow bowl and add the ginger, soy sauce, rice wine, salt, sugar, and 1 teaspoon of the cornstarch. Set aside for no more than 10 minutes. In a small bowl, combine the broth, oyster sauce, and the remaining teaspoon of cornstarch.
Heat the unwashed wok over high heat until hot and a faint wisp of smoke rises from the pan. Swirl in the remaining 2 teaspoons of oil and carefully add the chicken, spreading it in the wok. Cook, undisturbed, 30 seconds, letting chicken begin to brown. Add the scallions, then, using a metal spatula, stir-fry 1 minute until the chicken is lightly browned but not cooked through. Add the tofu and stir-fry 30 seconds. Stir the cornstarch mixture and swirl into the wok and bring to a boil, stirring constantly or until the chicken is just cooked and the sauce has thickened, about 1 to 2 minutes.
Serves 3 as a main course with rice or 4 as part of a multicourse meal.
Nutritional Information (Per Serving) Calories, 332; fat calories, 138; total fat, 15 grams; carbohydrate, 12 grams; protein, 37 grams.