Feed Me That logoWhere dinner gets done
previousnext


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

2/3cWater
2tbDry sherry;
2tbReduced-sodium soy sauce
4tsCornstarch;
1tsGrd ginger;
1/4tsCrushed red pepper;
  Nonstick spray coating
2clGarlic; minced
3cBroccoli; cut into bite-size pieces
1/2cOnion; cut into wedges
1cFresh bean sprouts;
1lbTofu; fresh (bean curd) cut into 1/2" pieces
1 1/3cCooked 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.

previousnext