Bean curd sheets are a high-protein soybean ingredient that is shelf stable and cooks quickly. Combine with roasted pork shoulder for a saucy, scalable meal prep recipe.
Time: 3/5
Making use of leftovers cuts down on prep time significantly.
Effort: 3/5
A very feasible weeknight meal prep.
Shoulders of Giants
If (like me) you’re trying to reduce your meat intake without going fully vegetarian, I have a whole series of recipes that I call Carnivore Rehab to help you do just that. This recipe in particular is a half-stew, half-stir fry that makes use of soybean products that have been used in traditional Chinese cooking for centuries.
Like with Mapo Tofu or my edamame and pork stir fry, the meat is used more as a source of seasoning than it is as a substance. That lets you dial in the exact ratio of meat to non-meat that meets you where you are on your journey.
The meat part of the equation this time is some Cantonese style roast pork shoulder. It’s a lower calorie version of Cantonese “Siu Yuk” roast pork belly, and this recipe is a macro-friendly parallel to the Pork Belly and Tofu Stew. Like with that pair of recipes, I’m using leftover roast pork as a springboard to really speed up this week’s meal prep.
As for the soybean product, the star of the show are these bean curd sticks (also known, rather less appetisingly in my opinion, as tofu skin). They’re made by taking the film that forms on the surface of soy milk and dehydrating them. Like many Chinese dried goods like dried shiitake mushrooms, dried shrimp or dried scallops, bean curd sticks are shelf stable. You can keep them in the pantry for months. Just rehydrate the bean curd sticks in water overnight before cooking with them.
I think that bean curd sticks tend to taste better than tofu, because the greater surface area to volume ratio that they have really helps them grab onto any flavourful liquids and sauces that you cook them with. In addition, bean curd sticks are surprisingly high in protein for how many calories they are: something like 40g protein for 400kcal per 100g, which is like the same ratios as boneless skin-on chicken thighs but twice as dense.
The density is another potential advantage it has over tofu, especially if you’re packing meals for lunch in a constrained volume while also having higher protein and calorie goals. In other words, rely on tofu while on a cut but switch to bean curd sticks on a bulk.
This quick stew is a good way to take leftovers and turn them into something that tastes fresh and interesting, which is a skill that I believe belongs in the repertoire of every home cook – even when those leftovers are intentional!
Posts since the last recipe that was actually served with rice: 0
Dramatis Personae
Served 8.
- Yield from 1000g of roast pork shoulder
- 227g bean curd sheets
- 600g firm tofu
Aromatics
- Half an onion
- 1 bunch of scallions
- Half a head of garlic
- A few slices of ginger
For the sauce
- 1 tbsp Shaoxing wine
- Water to taste
- 2 tbsp light soy sauce
- 1 tbsp dark soy sauce
- 1 tbsp oyster sauce
- 1 tbsp sugar
Executive summary
- Rehydrate the bean curd sheets in cold water overnight in the fridge.
- On day of cooking, cut bean curd sheets into 2 inch sections. Cut tofu and pork into 1 inch cubes, and prepare the aromatics.
- Fry garlic and onion until fragrant in some oil, then add the sauce ingredients.
- Add tofu, bean curd sheets, and pork. Stir to combine.
- Cover and simmer for about 10 minutes. Taste and adjust seasoning.
- Serve with rice and vegetables.
Play by Play
Last things first. Soak the bean curd sheets in fresh water in the fridge overnight to rehydrate them. I use a plate to weigh down the bean curd to keep them in contact with the water.
Time to cook. I like to get all my knife work out of the way first. Although this looks like a stew, it works more like a stir fry so it pays to have your mis en plas ready to go before you start.
But, unlike a true stir fry, you don’t need to worry about intense heat or browning. The order goes aromatics, then sauce, then everything else.
Toss to combine, cover and simmer for a few minutes. I like to save the scallions until the end to preserve their vibrant green colour.
A lot of food, for not a lot of time or effort. Thanks mainly to having the super flavourful leftover roast pork shoulder to lean on.
Dinner time!
Lower Calorie Cantonese Roast Pork and Bean Curd stew
Ingredients
- 800 g roasted pork shoulder
- 227 g bean curd sheets
- 600 g firm tofu
Aromatics
- 0.5 onion
- 1 bunch of scallions
- 0.5 head of garlic
- A few slices of ginger
For the sauce
- 2 tbsp light soy sauce
- 1 tbsp dark soy sauce
- 1 tbsp oyster sauce
- 1 tbsp sugar
- 1 tbsp Shaoxing wine
- Water to taste
Instructions
- Rehydrate the bean curd sheets in cold water overnight in the fridge.
- On day of cooking, cut bean curd sheets into 2 inch sections. Cut tofu and pork into 1 inch cubes, and prepare the aromatics.
- Fry garlic and onion until fragrant in some oil, then add the sauce ingredients.
- Add tofu, bean curd sheets, and pork. Stir to combine.
- Cover and simmer for about 10 minutes. Taste and adjust seasoning.
- Serve with rice and vegetables.
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