dadscookgoodfood

Two dads who enjoy cooking for their families

Chicken & Tofu in Black Bean Sauce

chicken tofu

Who would think that eating can be this fun and healthy?

Tofu, which is made from soybeans, has been a boon among health buffs ever since I can remember. (Incidentally, young soybeans are known for its Japanese name: edamame!) Although tofu is not exactly what my kids like, the delicious mix of chicken and black bean sauce makes it a good extender; unlike carbohydrates which can leave you feeling stuffed.

And for a healthier dish, baking the chicken helps you remove unwanted chicken fat. Although 45 minutes of baking is a long time,  it also meant being less concerned with half-cooked, sometimes bloody fried chicken! :-b The waiting also  meant doing other stuff (read: multitasking). No sweat!

Just imagine: the softness of tofu sinking between your teeth, the flavour and crunch of green bell pepper, and baked chicken tossed in black bean sauce served with steamed rice. Go ahead! Eat and live…longer!

CHICKEN AND TOFU in BLACK BEAN SAUCE

Ingredients:
2 tbsp. black bean sauce dissolved in ½ cup of water
2 pcs of tofu (medium firm), sliced
2 tbsp. rice flour, whisked and dissolved in ¼ cup of water
3 cloves of garlic, minced
1 medium-sized white onion, chopped
½ green bell pepper, sliced
2 tbsp. sesame oil
6 pcs. of chicken thigh*, cut into two pieces
Salt and pepper

Directions:
1. Preheat oven to 430 degrees Fahrenheit.

2. Marinate chicken thighs with salt and pepper for 10 minutes. Set aside.

3. Line two baking trays with aluminum foil and arrange chicken pieces and bake them in 430 degrees Fahrenheit for 45 minutes.

4. Meanwhile, preheat pan on medium feat then add oil. Sautee garlic and onion for five minutes or until onions become translucent.

Baked chicken

5. Add baked chicken then add green pepper and black bean sauce then toss over medium heat.

chicken sautee

6. Add tofu with care and continue tossing.

add tofu

7. Finally, add rice flour mixture to thicken the sauce.

chicken with bell pepper

8. Serve warm over steamed rice.

chicken tofu

* Chicken thighs can be substituted with chicken breast, which has less fat. In this case, chicken breast should be baked in less time: 25 minutes or until the meat is cooked. Be mindful when cooking white meat because overcooking it can leave you with dry meat. Brushing it with olive oil would help retain moisture.

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