On a diet? Eat sizzler.

Vegetable sizzlers are a family favorite- vegetables and potato patties in tomato sauce spread on a hot cast iron tray, drizzled with a butter-vinegar mixture for that special sizzle.

Enter the I Diet. This is week 5 of the 8 week plan, and I have lost 8 lbs. The diet is great in terms of nutrition, satiety and all that, but it leaves much to be desired in its vegetarian menu plans. I've been tweaking most of the recipes to make them more taste bud friendly. Thus, the spicy tofu stir fry morphs into the quasi-familiar Indo-Chinese sizzler.

You do need some kind of cast iron tray for this. A fajita tray, sizzler tray, or even a cast iron griddle will do, as long as you have a server that you can safely put under it.


1 package (14 oz) firm tofu, pressed for 30 minutes, cubed
1 lb broccoli, stems and florets trimmed and chopped
1 lb green peppers, chopped into bite size pieces
6 oz carrots, cubed
6 oz mushrooms, sliced thick
1 tsp canola oil
4 leaves cabbage (important- do not omit)
3 tsp hoisin sauce
2 tbsp soy sauce
1 tsp chilli garlic paste
1- 2 tsp fresh ginger, minced
2 tbsp rice wine vinegar
2 tbsp or more cilantro, chopped
salt and black pepper to taste

– Parboil the carrots and broccoli until they are cooked through but still firm. I microwave them on high for 2 minutes with a few drops of water, then quickly dunk them in cold water to stop cooking. Drain.
– Saute the mushrooms in a non-stick pan until they release water. (I didn't use oil.) Then add the peppers and saute some more. Finally add the carrots and broccoli along with 1 tbsp soy sauce. Stir around for a minute or so.
– Remove the vegetables.
– There should be some broth left over in the pan. I added the tofu cubes to this broth and let them steep in it until they absorbed the flavor. You could do that, or cook the tofu your favorite way- pan fry, steam or broil.
– Toss the vegetables and tofu together with the ginger and cilantro.
– Stir together the remaining soy sauce, hoisin sauce and chilli parlic paste. You can add any broth left over in your veggie pan to this, as well as a tbsp or two of dry sherry/water.

Now comes the fun part.

Heat the cast iron pan on the stove. Brush the oil over the pan with a silicone brush/ crumpled up towel. Wait until the oil barely starts to smoke. Lay down the cabbage leaves over the tray, covering the whole surface with a single layer of leaves. Heap the vegetable tofu mixture on top. You should start to hear the sizzle. Make sure your family and friends are at the table before you drizzle the sauce over. Voila..smoke and sizzle!

Carefully transfer the hot tray to the server. Be careful while serving/eating from the tray- hot cast iron is not friendly to the skin. Serve some rice on the side and enjoy!


This recipe makes three king-size servings of 600 gm each. Each serving (without rice) has 260 Cals, 20 gram protein, 34 gram carbs and 7.5 gram fat.

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About purplesque

Psychiatrist, cook, bookworm, photographer. Not necessarily in that order.
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19 Responses to On a diet? Eat sizzler.

  1. Artzy Lady says:

    Ok, hungry now. And you get points for presentation, that looks yummy!

  2. Brown Suga' says:

    OMG I can't look away. Can't.*whimpers helplessly*

  3. jaklumen says:

    My first thought was "Eat at Sizzler?" (Sizzler is an old steak house/salad bar restaurant). Then I realized it was not capitalized.If I make this, I will probably take a shortcut– our local warehouse supermarket sells "vegetable medley" bags of baby carrots, broccoli, and cauliflower, i.e. pre-chopped but not including stems. As both broccoli and cauliflower are cabbage variants, it should work OK.Either way, we do have a cast iron tray, but I don't think we have a server that will specifically fit it. Hmmm…. *sniff sniff* I smell another project with my father-in-law, hehe.

  4. jaklumen says:

    Oops– forgot to add: Thanks for a GREAT vegetarian dish, P, I'm sure this will be easy enough to do over and over again!

  5. Emjay says:

    It's breakfast time here but I think I could eat this ……. Looks great!

  6. Yeah baby! This is just what we need. We are officially on a diet too now. Send us some will power if you can spare some, for we certainly need it. 😛

  7. By the way, I have a little surprise for you on my blog. Please check it out.

  8. Purplesque says:

    🙂 Thank you so much.

  9. Purplesque says:

    Aww..come one over. I'll get you a fork. 😉

  10. Purplesque says:

    Thank you. We certainly have taken the 'over and over' advice to heart, last night was our 3rd sizzler in a week. All slightly different, though.You can really use any combination of veggies you like, anything that won't release too much water on your cast iron.Are you going to craft a server? I'd love to see pictures!

  11. Purplesque says:

    It was actually quite good for breakfast, along with toast and marmite. 🙂

  12. Purplesque says:

    A little will power and lots of elbow grease..that's all we need. 🙂

  13. Lakshmi says:

    Did none, absolutely no one, notice something more spectacular than the food? 8 lbs? Just hang on, while I go into the kitchen, calm myself down with some chocolate and get back to the comment.8 lbs? [[Shakes head]]

  14. Purplesque says:

    😀 I take it you approve. Its been quite a battle.

  15. Oh, WOW!!!! so yummy-looking!!!!!!!I'm really happy for your success with the diet changes…..(((congratulationshugs)))I hop work is going well…!

  16. whooops. I HOPE work is going well…Not hop…LOL…::waves and runs home::

  17. Purplesque says:

    Hey!!! Good to see you.Things are going well..just extremely busy. No more time for just sitting on the couch, drinking tea and scouting the neighborhood..:(

  18. (((((hugs))))))Totally understood……life intervenes……….just be happy……….

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