Tofu And Broccoli Stir-fry
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegetarian | Diabetic, Main dish, Tofu, Vegetables, Vegetarian | 4 | Servings |
INGREDIENTS
| 2/3 | c | Water |
| 2 | T | Dry sherry |
| 2 | T | Reduced-sodium soy sauce |
| 4 | t | Cornstarch |
| 1 | t | Grd ginger |
| 1/4 | t | Crushed red pepper |
| Nonstick spray coating | ||
| 2 | Garlic, minced | |
| 3 | c | Broccoli, cut into bite-size |
| pieces | ||
| 1/2 | c | Onion, cut into wedges |
| 1 | c | Fresh bean sprouts |
| 1 | lb | Tofu, fresh bean curd cut |
| into 1/2" pieces | ||
| 1 1/3 | c | Cooked brown rice, hot |
INSTRUCTIONS
For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 349
Calories From Fat: 17
Total Fat: 2.1g
Cholesterol: 0mg
Sodium: 88.7mg
Potassium: 74.6mg
Carbohydrates: 81.2g
Fiber: 4.7g
Sugar: 14.5g
Protein: 5g