Baked Tofu With Stir-fried Vegetables
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Chinese | Veg07 | 4 | Servings |
INGREDIENTS
| Cooking spray | ||
| 1 | lb | Firm tofu |
| 2 | T | Reduced-sodium soy sauce |
| 1 | T | Sesame seeds |
| 1 | t | Chinese 5-spice powder* |
| 2 | T | Reduced-sodium soy sauce |
| 2 | T | Apple juice |
| 4 | T | Water |
| 1 | T | Cornstarch or arrowroot |
| 1 | T | Canola oil |
| 3 | Cloves garlic, finely | |
| chopped | ||
| 3 | c | Broccoli florets |
| 1 | c | Thinly sliced carrots, 1 |
| large carrot | ||
| 1 | c | Thinly sliced mushrooms, any |
| kind | ||
| 1 | c | Sliced green or red pepper |
| 1 pepper |
INSTRUCTIONS
This includes star anise, cloves, cinnamon, white pepper, and fennel seed. Makes 4 servings. This recipe takes approximately 50 minutes to prepare. Baked Tofu: Preheat the oven to 350F. Spray a cookie sheet with cooking spray. Slice the tofu into 12 equal slices. Pour the soy sauce into a shallow, flat pan. Place the tofu slices in the soy sauce; count to 30 (about half a minute) to coat one side. Turn the tofu slices over and do the same on the other side. Reserve soy sauce. Place the tofu slices on the prepared cookie sheet. Sprinikle them with the sesame seeds and spices. Bake for 30 minutes. (Slices will be a little darker, but not crisp.) Stir-Fried Vegetables: While tofu is baking, combine soy sauce, apple juice, and 2 of the 4 tablespoons water for soy sauce mixture. In other bowl, combine cornstarch and remaining 2 tablespoons water for cornstarch mixture. Heat the oil in a large skillet or wok over medium-high heat. When the oil is hot, carefully add the garlic and stir-fry for 30 seconds. Add the soy sauce mixture and the vegetables (broccoli, carrots, mushrooms, and pepper). Cook, stirring constantly, until the vegetables are crisp-tender, about 10 to 15 minutes. The broccoli will turn bright green. Carefully cut baked tofu into cubes (it will be hot) and toss with the vegetables and soy mixture. Cubes should be about 1/2-inch square. Add the cornstarch mixture and cook, stirring, until the vegetables are glazed, about 1 minute. Serve separately or over rice. Nutrition Facts: Serving Size 1/4 recipe without rice. Carbohydrate Exchanges 0.5. Vegetable Exchanges 2. Medium-Fat Meat Exchange 1. Fat Exchange 1. Calories 204. Calories from fat 100. Total Fat 11 grams. Saturated Fat 1 gram. Cholesterol 0 milligrams. Sodium 492 milligrams. Total Carbohydrate 18 grams. Dietary Fiber 4 grams . Sugars 7 grams. Protein 13 grams. *Not appropriate for low-sodium diets. Recipe by: Diabetes Forecast Magazine, April 1999 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 243
Calories From Fat: 105
Total Fat: 12.4g
Cholesterol: 0mg
Sodium: 418.4mg
Potassium: 663.5mg
Carbohydrates: 23.2g
Fiber: 4.5g
Sugar: 4.7g
Protein: 16.5g