Skip the Trip to the Local Chinese Restaurant
Firm and extra firm tofu are great low FODMAP vegetarian proteins. We always have a block or two in the Test Kitchen for those days when we need a last minute stir fry to sustain us – and all of us enjoy this Low FODMAP Tofu with Baby Bok Choy & Oyster Sauce – even the meat eaters.
Isn’t The Oyster Sauce Fishy?
Well yes and no. If it is tasted on its own, it does have a faint fishy flavor. If it is incorporated into a dish with other flavors as it is here, we find that it just adds depth and complexity. Oyster sauce has been approved by Monash, which gives us an Asian condiment to have in the pantry that is easy to find, just as easy to use and packs in tons of umami flavor.
This dinner comes together quickly and any leftovers make a great breakfast or lunch with a poached egg on top. In terms of oyster sauce brands, we like Lee Kum Kee and Kikkoman green label Oyster Sauce, both which are gluten-free. For more info on the featured veggie, read about Baby Bok Choy in Explore an Ingredient.
Let’s Make Low FODMAP Tofu with Baby Bok Choy & Oyster Sauce!
Low FODMAP Tofu with Baby Bok Choy & Oyster Sauce
Make sure to use firm or extra firm tofu in this recipe for Tofu with Baby Bok Choy & Oyster Sauce to keep it low FODMAP. And use gluten free versions of the oyster sauce to keep it gluten free.
- 1, 14 to 16 ounce (400 g to 455 g) container of firm tofu
- 12.25 ounces (350 g) baby bok choy
- 2 tablespoons Low FODMAP Garlic-Infused Oil, made with vegetable oil or purchased equivalent
- 2 tablespoons oyster sauce, use gluten-free if following a gluten-free diet
- 1 teaspoon sesame oil
- Chilli powder, ground red serrano chilli, optional
- 2 cups (360 g) cooked rice, white or brown or cooked quinoa
- Lay several layers of paper towels on a cutting board. Slice the block of tofu into 3/4 inch (2 cm) rectangular slabs and place side by side on the paper towels. Place more layers of paper towels on top of tofu and weigh down with another cutting board or baking sheet pan. Weigh down the board with something heavy like canned goods or a cast iron pan. Allow tofu to sit for 10 minutes; this process will rid the tofu of excess water and it will fry up more crisp.
- Meanwhile, prep the bok choy. Trim and discard the root ends. Separate the leaves, swish them around in a bowl of cool water, drain and dry thoroughly. (A salad spinner works well or just pat them really dry with a clean kitchen towel). If any of the leaves are especially large, cut them into small pieces; we usually leave the baby bok choy leaves as is.
- Once the tofu is drained, cut it into 1-inch (2.5 cm) cubes.
- Heat a wok or other large, wide, heavy pan over high heat. Add oil and heat until shimmering. Add cubes of tofu and allow to cook for several minutes, probably at least 5, or until the bottoms are browned and crisped. Use a sharp edged spatula to flip all the cubes over and continue cooking until the tofu is well browned or at least 2 sides.
- Add the bok choy, the oyster sauce and the sesame oil and toss them into the tofu well to combine. Keep cooking over high heat, tossing occasionally, for a couple of minutes or until bok choy is tender yet still crisp. The veggie cooks quickly, so don’t walk away. Season to taste with the chilli powder, if desired.
- Tofu with Baby Bok Choy and Oyster Sauce is ready to serve with your choice of grain. There are usually no leftovers, but if there are we like them topped with a poached or fried egg after the stir-fry has been quickly heated in the microwave.
If You Can Tolerate
- Fructans: If you and garlic get along, feel free to use regular vegetable oil and add 1 to 2 finely minced garlic cloves along with the bok choy.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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