Title: Tofu and Broccoli Stir-Fry
Categories: Diabetic Tofu Vegetarian Vegetable Main
Yield: 4 Servings

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

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.

previous

next