ETHNIC -- Caribbean Stir-Fry

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* Exported from MasterCook *

 

Vegetable Mango Stir-Fry

 

Recipe By : Vegetarian Times Magazine, January 1998, page 38

Serving Size : 4 Preparation Time :0:00

Categories : Fruits Soyfoods

Vegetables Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

8 ounces lo mein noodles or rice noodles

2 teaspoons peanut oil

2 medium red bell peppers

seeded and cut into thin strips

8 ounces white mushrooms -- sliced

2 large clov garlic -- minced

12 broccoli florets

1 large semi-ripe mango

peeled, pitted and sliced

4 ounces firm tofu -- diced

1/2 cup vegetable stock or canned broth

1/4 cup pineapple juice

3 tablespoons low-sodium soy sauce

2 teaspoons sesame oil

1 tablespoon peanut butter -- up to 2

 

4 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.

 

 

 

 

 

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