| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains |
Vegetarian |
Diabetic, Tofu, Vegetarian, Vegetables, Main dish |
4 |
Servings |
INGREDIENTS
| 2/3 |
c |
Water |
| 2 |
tb |
Dry sherry; |
| 2 |
tb |
Reduced-sodium soy sauce |
| 4 |
ts |
Cornstarch; |
| 1 |
ts |
Grd ginger; |
| 1/4 |
ts |
Crushed red pepper; |
|
|
Nonstick spray coating |
| 2 |
cl |
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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“What’s missing in the name ‘JES S’? U!”