| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
Chinese |
Veg07 |
4 |
servings |
INGREDIENTS
|
|
Cooking spray |
| 1 |
lb |
Firm tofu |
| 2 |
tb |
Reduced-sodium soy sauce |
| 1 |
tb |
Sesame seeds |
| 1 |
ts |
Chinese 5-spice powder* |
| 2 |
tb |
Reduced-sodium soy sauce |
| 2 |
tb |
Apple juice |
| 4 |
tb |
Water |
| 1 |
tb |
Cornstarch or arrowroot |
| 1 |
tb |
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
BAKED TOFU
STIR-FRIED VEGETABLES
* 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
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