Guest guest Posted March 17, 1999 Report Share Posted March 17, 1999 * Exported from MasterCook * Chinese Stir-Fry Recipe By : Vegetarian Times Magazine, February 1999, page 38 Serving Size : 4 Preparation Time :0:00 Categories : Soyfoods Vegetables Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 32 ounces Asian-style frozen mixed vegetables (sometimes labeled Oriental- or Japanese-style) 1/4 cup bottled stir-fry sauce or to taste 1 pound firm or baked tofu drained and cut into strips 4 SERVINGS DAIRY-FREE The interesting Asian-style vegetable melanges in the frozen vegetables section are great to have on hand when you crave a quick stir-fry but don't feel like chopping. Serve with hot cooked rice or noodles and raw carrot and celery sticks. Steam vegetables in a stir-fry pan or wok with about 1/2- inch of water, covered, until completely thawed. Drain well and transfer back to stir-fry pan. Stir in sauce and stir-fry over medium-high heat until vegetables are tender-crisp. Add tofu strips and toss gently. Cook just until heated through, then serve right away. PER SERVING: 188 CAL.; 15G PROT.: 4G TOTAL FAT (1G SAT. FAT); 1 7G CARB.; 0 CHOL.; 202MG SOD.; 6G FIBER - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Five-Spice Stir Fry Recipe By : Serving Size : 4 Preparation Time :0:35 Categories : Pasta Vegan Stir-Fries Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces vermicelli, spaghetti, or linguine SAUCE: 1/2 cup orange juice 1 tablespoon corn starch 3/4 teaspoon Chinese five-spice powder 1/4 teaspoon crushed red pepper flakes 2 tablespoons soy sauce 2 teaspoons honey STIR-FRY: 12 ounces mushrooms -- cut into 1/4 " slices 1 cup fresh baby carrots -- quartered lengthwise 1 medium onion -- cut into thin wedges 2 cloves garlic -- minced 3 cups broccoli florets (about 6 oz.) Cook pasta per package directions. Drain and cover to keep warm. Meanwhile in a small bowl, combine all sauce ingredients and mix until blended. Set aside. Spray a nonstick skillet or wok with nonstick cooking spray. Heat over medium-high heat until hot. Add mushrooms, carrots, onion, and garlic. Cook and stir 4-5 minutes. Add broccoli, cover, and cook 2-4 minutes or until vegetable are crisp-tender, stirring occasionally. Add sauce, cook and stir 2-3 minutes or until bubbly and thickened. Serve over pasta. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * MARINATED TEMPEH STIR-FRY W/BROCCOLI & RED BELL PEPPER Recipe By : Bon Appetit, January, 1999 Serving Size : 4 Preparation Time :0:00 Categories : Tofu/Tvp/Soy/Seitan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces soy tempeh or 3-grain tempeh -- cut into 1/2-inch -- pieces 1/4 cup light soy sauce 1 tablespoon rice vinegar 3 garlic cloves -- minced 2 teaspoons minced peeled fresh ginger 1/8 teaspoon dried crushed red pepper 12 ounces broccoli -- stems peeled and -- cut into 1/2-inch -- pieces, florets cut -- into 1-inch pieces 2 tablespoons water 1 teaspoon honey 1 teaspoon cornstarch 1 tablespoon vegetable oil 1/2 cup chopped red bell pepper 2 tablespoons thinly sliced green onion Stir tempeh, soy sauce, vinegar, garlic, ginger and crushed red pepper in medium bowl to blend. Let marinate 1 hour at room temperature. Steam broccoli until crisp-tender, about 3 minutes. Set aside. Strain marinade from tempeh into small bowl; set tempeh aside. Whisk 2 tablespoons water, honey and cornstarch into marinade. Heat oil in large nonstick skillet over high heat. Add marinated tempeh and bell pepper and saut‚ 4 minutes. Add broccoli and marinade mixture and saut‚ until broccoli is heated through and sauce thickens, about 3 minutes. Transfer to bowl. Sprinkle with green onion and serve. MC-Busted by Karen C. Greenlee - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marinated Tofu Stir Fry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Main Dishes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- None My daughter makes a wonderful marinated marinaded stir fry. She marinades the Mari-Nu low fat tofu and veggies in soy sauce, garlic and onions. You can cook the marinade for a few minutes to get the flavors of the garlic and onions. Just pour over pieces of tofu and any veggies you may have on hand or like. Cook the veggies first, add in some of the marinade (I steam them in the microwave). I put everything in a non stick frying pan ( I think my daughter does this as well). When cooked, we serve it over brown basmati rice. Posted by Barbara Zimmerman <barbara to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9 using MMCONV. Archived through kindness of Karen Mintzias, km. 1.80á - - - - - - - - - - - - - - - - - - * Exported from MasterCook * SIMPLE SPINACH AND GARLIC STIR-FRY Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 8 cloves garlic -- minced 3 bunches spinach -- washed and cut in -- ¥ 2 inch piece 1/2 cup vegetable dry sherry 1 teaspoon sugar -- (or 2 teaspoons -- brown rice syrup) 1 tablespoon sesame oil 1 tablespoon ginger -- minced 3 tablespoons green onion -- minced 14 ounces firm tofu -- cubed 1 tablespoon hot chili paste 1 cup vegetable stock 1 tablespoon cornstarch mixed well with 2 tablespoons -- cold water 6 cups rice -- cooked Cilantro to garnish. 1. In a small bowl, mash black beans with garlic, soy, wine, and sugar. 2. In a wok or large skillet, heat oil on high and add black bean paste, ginger, and green onion. Add tofu and turn gently. Add chili paste and stock. Cover and cook for 3 to 4 minutes. Stir in cornstarch mixture and cook until sauce thickens. Serve over rice, and garnish with cilantro. Makes about 6 servings. MC-Busted By Karen C. Greenlee - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir-Fry Veggie w/Tofu Recipe By : the California Culinary Academy Serving Size : 6 Preparation Time :0:20 Categories : Low Calorie Low Cholesterol Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup red bell pepper -- thinly sliced 1/2 cup green bell pepper -- thinly sliced 1/3 cup yellow bell pepper -- thinly sliced 2 teaspoons safflower oil 1 tablespoon arrowroot powder 1/2 cup rice vinegar 1/2 cup pineapple juice 1/2 cup lemon juice 1/3 cup honey 1/2 teaspoon herbal salt substitute 1/2 teaspoon grated gingerroot 1 pound firm tofu 2 tablespoons low-sodium soy or tamari sauce 1/4 teaspoon cayenne pepper -- or to taste 1. In a wok over medium-high heat, saute bell peppers in the safflower oil until shiny (about 5 minutes). 2. In a large bowl combine arrowroot, vinegar, pineapple juice, lemon juice, honey, salt substitute, and ginger. Pour over peppers and cook, stirring, until mixture thickens slightly. 3. Cut tofu into thin slices. Add to wok, cover, and steam 3 minutes. Add soy sauce and cayenne. Toss well and serve. - - - - - - - - - - - - - - - - - - NOTES : Crunchy, brightly colored bell peppers complement the white cubes of protein-rich tofu in this entree. The sweet-and-sour sauce is slightly spicy. The vegetables and tofu can be marinated ahead of time in sesame oil for added flavor. Cook the dish the night before and reheat for lunch the next day-it gets better as it sits and the flavors blend. Nutr. Assoc. : 0 0 0 0 41 0 0 0 0 4828 630 0 4026 0 Quote Link to comment Share on other sites More sharing options...
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