Shirataki Stir Fry Sauce & Tofu Veggie (Sort of) Stir Fry

I've been trying to use up the many packets of shirataki noodles in my pantry cupboard, and for a while it's been on my mind to use the noodles to thicken a stir fry sauce. Typically, stir fry sauce is thickened with cornstarch, and although small amounts of cornstarch can sometimes fit in a ketogenic diet, having a no-carb thickening alternative leaves those carbs available for adding more nutrient-rich carb-containing foods to your meals. This shirataki stir fry sauce is made in the blender and I am using the soup function on my Vitamix to both blend and heat it while I prepare my other stir fry ingredients. However, I have no reason to believe it cannot be made without a soup function and then heated separately. This sauce can be used in a stir fry, or something similar to a stir fry, or drizzled over steamed veggies, as a dipping sauce, or in any other way you see fit.

Below the sauce recipe, you'll find a recipe for something like a stir fry. It looks and tastes like a stir fry, but it's not quite made like a stir fry. I prefer to do the tofu separately in the air fryer while I steam the veggies on the stovetop. This results in a chewier tofu and requires a little less time and attention because activities overlap. If you don't have an air fryer, you can do the tofu on the stovetop, or even bake it in the oven. If you're not a big tofu fan because you find the texture soggy or spongey, the air fryer is your better option. Feel free to switch up the veggies to suit your preferences and carb limit. If you happen to have my second book, you could use the Sheet Pan Dinner Builder to help you make suitable choices. A downloadable copy of the Sheet Pan Dinner Builder can also be found on the Resources Page. Enjoy! 

Shirataki Stir Fry Sauce

Yield: 6 servings of about ¼ cup (60g) or 4 servings of about ¼ cup + 2 Tbsp (90g) each, totaling about 1½ cups (360g)
Macros (per ¼ cup): 80 calories | 2g protein | 7g fat | 1.5g net carbs ​
​Macros (per ¼ cup + 2 Tbsp): 120 calories | 3g protein | 10g fat | 2.5g net carbs
Prep: 10 minutes
Equipment required: a blender with a soup function (soup function optional ✎)
Storage: as long as the shelf-life of the ingredients included
Ingredients:
  • 1 x 7-ounce (200g) package shirataki noodles, drained and well-rinsed ✎
  • ⅓ cup (80ml | 96g) tamari, soy sauce, or aminos (use low-sodium if sensitive to salt)
  • 3 Tbsp (45ml) sesame oil
  • 1 Tbsp (15ml) unseasoned rice vinegar
  • 1½ Tbsp (24g) ginger garlic paste
  • 2 Tbsp (24g) allulose or equivalent in sweetener of choice (optional)
  • ½ tsp crushed red pepper flakes (optional or to taste)​
Directions:
  1. Put all ingredients in the blender.
  2. Select the soup function on your blender and start. Or, if not using a soup function, blend at high speed until smooth.
  3. Pour over stir fried, steamed, or air fried items (after they are cooked), or use as a dipping sauce.

Tofu Veggie (Sort of) Stir Fry

Yield: 4 servings
Macros: 375 calories | 24g protein | 25g fat | 8g net carbs ​
Prep: 20-30 minutes
Storage: refrigerated for up to 3 days.
Other Ingredients:
  • 8 servings (24oz | 680g) pressed extra-firm tofu, cubed ✎
  • 2 tablespoons (30ml) light olive oil or neutral-flavored oil of choice
  • 3 cups (321g) cauliflower florets (about half a medium head)
  • 8 ounces (224g) mushrooms, halved or quartered (about 3 cups)
  • 1 medium (119g) red bell pepper, chopped (about 1 cup)
  • ​​⅓ - ½ cup (80-120ml) water​ (or more, as needed)
  • 4 medium heads baby bok choy, chopped (393g)​
  • 1 batch Shirataki Stir Fry Sauce (can be made while veggies cook [see Step 4])
Directions:
  1. For the tofu part of the "stir fry", there are 2 options - a) air fryer and, b) stovetop. If using the air fryer, preheat it to 400°F (200°C). Put the cubed tofu in a medium-sized mixing bowl, drizzle it with the oil, and toss to coat all cubes. Air fry for about 12-15 minutes, or until well-browned on the outside. If using the stovetop, heat a large saute pan on medium-high heat, add the oil, and then fry the tofu for 10-12 minutes, until browned on the outer edges. Stir frequently and adjust heat as necessary. Remove the tofu from the pan and set aside.
  2. If you're using an air fryer for the tofu, while it is frying, heat a large saute pan on medium heat. If you did your tofu on the stovetop, return your pan to the stovetop and reduce the heat to medium.
  3. Add the cauliflower, mushrooms, bell pepper, and water to the pan. Cover with a well fitted lid. Steam these veggies for about 5 minutes. Mix frequently and adjust heat or add water as necessary.
  4. Meanwhile, make the blender sauce.
  5. Add the bok choy to the pan, recover, and cook for about 2 minutes.
  6. Uncovered, add the tofu to the pan, and top with the shirataki stir fry sauce.
  7. Cook on medium heat, stirring frequently, until sauce is desired thickness and tofu is heated through.
  8. Divide into 4 servings, top as desired, and enjoy hot.
​Optional toppings: nuts and seeds, especially sesame seeds or peanuts, nori or dulse flakes, chopped green onions, cilantro, or chilis.
✎ Notes:​
  • I have only made this in my blender with the soup function, but I have no reason to believe you can't make the sauce in a normal high-powered blender and then heat it separately.
  • If you dislike shiritaki noodles, you wouldn't know they are the sauce if you weren't the one making it. They are being used to thicken the sauce. Though I haven't tried it yet, I suspect an equal weight of kelp noodles would also work.
  • In North America, weight on tofu packages is pressed weight. I am not sure if this is the case worldwide. 8 servings (680g) is equavalent to 2 x 12-ounce packages. If you are buying bulk tofu in water, 680g pressed tofu will be about 850g unpressed. 
  • Macros for this recipes are calculated with American national nutritional data (i.e. NCCDB & USDA entries in Cronometer) for all ingredients apart from the shiritaki noodles (Skinny Pasta) and tofu (House Foods). For the ginger garlic paste, I am using 10.8g garlic and 10.8g ginger to calculate the macros because the nutrtrional label on my jar is questionable and the product contains 40% each of ginger and garlic (24g x .4 = 10.8g).
  • Macro numbers are rounded. Numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.