Vegetable Mango Stir-fry
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Caribbean | Vegtime3 | 4 | Servings |
INGREDIENTS
| 8 | oz | Lo mein noodles or rice |
| noodles | ||
| 2 | t | Peanut oil |
| 2 | Red bell peppers | |
| Seeded and cut into thin | ||
| strips | ||
| 8 | oz | White mushrooms, sliced |
| 2 | Clov garlic, minced | |
| 12 | Broccoli florets | |
| 1 | Semi-ripe mango | |
| Peeled, pitted and sliced | ||
| 4 | oz | Firm tofu, diced |
| 1/2 | c | Vegetable stock or canned |
| broth | ||
| 1/4 | c | Pineapple juice |
| 3 | T | Low-sodium soy sauce |
| 2 | t | Sesame oil |
| 1 | T | Peanut butter, up to 2 |
INSTRUCTIONS
SERVINGS VEGAN In the Caribbean, green, semi-ripe man goes add an incomparable depth of flavor to many dishes. Here, they are combined with bell peppers, mushrooms and tofu for a flavorful stir-fry that is served over noodles. In large saucepan, bring 3 quarts of water to boil. When water boils, add noodles stirring to prevent sticking. Cook until al dente, stirring occasionally, 4 to 5 minutes. Drain. Meanwhile, in large skillet or wok, heat oil over medium-high heat. Add bell peppers, mushrooms and garlic and stir-fry until vegetables begin to soften, about 5 minutes. Add broccoli, mango and tofu and stir-fry 4 minutes. Stir in vegetable stock, pineapple juice, soy sauce and sesame oil and bring to simmer. Cook over medium heat, stirring often, until sauce has thickened, 4 to 5 minutes. Reduce heat to low and blend in peanut butter. Transfer noodles to serving plates and spoon mango and vegetable mixture over top. Serve right away. PBR SERVING: 249 CAL.; 11G PROT.; 13G TOTAL FAT (2G SAT. FAT); 27G CARB.; 70MG CHOL.; 216MG SOD.; 2G FIBER Converted by MC_Buster. Recipe by: Vegetarian Times Magazine, January 1998, page 38 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 274
Calories From Fat: 120
Total Fat: 13.7g
Cholesterol: 2.3mg
Sodium: 1629.9mg
Potassium: 284.5mg
Carbohydrates: 26.6g
Fiber: 1.9g
Sugar: 4.5g
Protein: 12.5g