Stir-fried Tofu And Fennel
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Asian | Veg03 | 4 | Servings |
INGREDIENTS
| 1 | lb | Extra-firm tofu |
| 1 | T | Soy sauce |
| 2 | t | Asian sesame oil |
| 1 | t | Grated orange zest |
| 4 | T | Orange juice, from 1 med |
| orange | ||
| 1 | t | Hot red pepper flakes |
| 2 | T | Peanut oil |
| 1 | Fennel bulb, bulb cut 1/2" | |
| strips | ||
| 2 | Clove garlic, minced | |
| 1 | T | Fresh gingerroot, grated |
| 3 | Scallions, sliced thin | |
| 10 | Whole fresh basil leaves |
INSTRUCTIONS
Drain tofu and cut into 3/4" thick slabs. Blot slabs dry on paper towels. Cut slabs into 1/4" cubes. Combine soy sauce, sesame oil, orange zest and juice, and hot red pepper flakes in small bowl and set aside. Heat large nonstick skillet on high until a drop of water evaporated immediately on contact. Add 1 tbsp peanut oil and heat briefly. Add tofu and cook, without disturbing cubes, until bottoms have browned - about 2-3 minutes. Turn tofu and cook another 2 minutes or until this side has browned. Turn and continue cooking until cubes are golden on every side. Transfer tofu pieces to plate and set aside. Add remaining tablespoon of oil to empty skillet and heat briefly. Add fennel and stir-fry until crisp and tender, about 2 minutes. Add garlic, ginger, and scallions and cook until fragrant, about 30 seconds. Return tofu to pan. Stir in reserved orange sauce and add basil. Cook only until the sauce coats the tofu and fennel, about 15 seconds. Serve immediately. NOTES : Nutritional analysis per serving: 267 calories, 19g protein, 10g fat, 10g carbo, 3g fiber, 160mg sodium, 5% Vit A, 24% viatamin C, 26% calcium. Recipe by: Natural Health Shopper, March 1999 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 286
Calories From Fat: 134
Total Fat: 15.5g
Cholesterol: 0mg
Sodium: 405.8mg
Potassium: 564.2mg
Carbohydrates: 17.2g
Fiber: 6.7g
Sugar: 1.6g
Protein: 25.6g