Summer Stir Fry Melange (with Tofu)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegetarian | Stirfry, Tofu, Vegetable | 4 | Servings |
INGREDIENTS
| 8 | oz | Firm tofu, sliced and |
| pressed | ||
| Vegetable oil spray, or oil | ||
| as needed | ||
| 2 | Cloves garlic, minced 1 to | |
| 2 | t | Fresh ginger, grated |
| 1 | Red onion, sliced | |
| 2 | Red and green bell peppers | |
| strips or diced | ||
| 1 1/2 | c | Green beans, sliced |
| 1 | Carrot, coarsely grated | |
| 3/4 | lb | Mushrooms, sliced |
| 1 | Bok choy, chopped | |
| 1 | Zucchini, sliced | |
| 1/2 | t | Dried thyme |
| 2 | T | Minced parsley |
| 1 | t | Fresh lemon juice |
| 2 | T | Soy sauce, or tamari |
INSTRUCTIONS
3 Cube pressed tofu and set aside. In a large wok or skillet, heat oil, garlic, and ginger. Add onion, bell peppers, beans, and carrot. Stir-fry over high heat 4 minutes. Add mushrooms, bok choy, zucchini, herbs, and tofu. Pour lemon juice and soy sauce over vegetables and stir-fry just until tender but still crisp (4-5 minutes). Serve at once, with hot steamed rice or stir fry rice, or noodles, crisped or not. PER SERVING: 158 cals; 5.6 g fat, 28.4% cff. Variations: Chard instead of bok choy. Or try milder napa and some bean spouts. Substitute 2 tablespoon of stir-fry (teriyaki) sauce for the soy. Tip 1: Be sure to have the tofu and all the vegetables prepared before you begin Cooking. Tip 2: To press firm tofu * Position a cutting board on the counter so that it is slightly sloped. Place paper towel to trap any liquid that may run off. * Cut the block of tofu into 1/2-inch slices and place between several layers of clean kitchen towels or paper towels. Place a heavy chopping board or pot filled with water on top of the towels and leave weight in place for 15 to 45 minutes. Then carefully remove tofu from its wrapping and proceed. Cole's World Cuisine: Cooking Companion Series ISBN 564268071 (paper) Edited by phannema@wizard.ucr.edu on Mar 27, 1997 Recipe by: Cole's Vegetarian Gourmet (1995) Posted to Digest eat-lf.v097.n083 by PATh <phannema@wizard.ucr.edu> on Mar 27, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 110
Calories From Fat: 34
Total Fat: 4.1g
Cholesterol: 0mg
Sodium: 532.3mg
Potassium: 649.7mg
Carbohydrates: 11.5g
Fiber: 3.5g
Sugar: 4.9g
Protein: 10.8g