previous | next |
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 |