Cookbook of the Week - Sweet and Sour Tofu Stir-Fry

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* Exported from MasterCook *

 

Sweet and Sour Tofu Stir-Fry

 

Recipe By :Steven Raichlen's High-Flavor Low-Fat Vegetarian Cooking

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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SAUCE

1/4 cup fresh lemon juice

3 tablespoons tamari soy sauce

2 tablespoons honey

1 teaspoon sesame oil

1 teaspoon grated lemon peel

STIR-FRY

4 teaspoons canola oil

3 cloves garlic -- minced

1 tablespoon minced fresh ginger

3 scallions -- white part minced, green part thinly sliced

1 to 2 jalapeno or other hot chiles -- seeded and minced (for a

spicier stir-fry, leave the seeds in)

1 large carrot -- cut into 1/4-inch slices

1 red or yellow bell pepper -- cored, seeded, and cut into

1-inch diamonds

1 small zucchini -- cut into 1/4-inch slices

1 small summer squash -- cut into 1/4-inch slices

2 teaspoons cornstarch

1 pound firm or extra-firm tofu (preferably

reduced-fat tofu) or extra-firm silken

tofu

 

Cut the the tofu in half widthwise. Place the tofu pieces on a gently sloping

cutting board and place a cast-iron skillet or other heavy utensil on top. Press

the tofu in this fashion for 20 minutes. (This extracts the excess liquid.)Note:

If using firm silken tofu, omit this step. Meanwhile, prepare the remaining

ingredients.

For the sauce, combine the lemon juice, tamari, honey, sesame oil, and lemon

zest in a mixing bowl and whisk to mix. Cut the tofu into squares 1 x 1 x 1/2

inch. Place the tofu in a small bowl and pour half the sauce on top. Marinate

the tofu in this mixture for 10 to 15 minutes, gently mixing once or twice.

Just before serving, heat a wok almost to smoking over a high flame. Swirl in

the canola oil. Add the garlic, ginger, scallion whites, and chilies and

stir-fry for 15 seconds, or until fragrant but not brown. Add the carrot and

bell peppers and stir-fry for 1 minute. Add the zucchini and squash and

stir-fry for 1 minute.

Add the tofu and stir-fry for 30 seconds or until thoroughly heated. Add the

cornstarch to the remaining sauce and stir well to dissolve it. Stir the sauce

into the tofu mixture and bring to a boil. Taste the stir-fry for seasoning,

adding tamari, lemon juice, or honey to taste. Stir in the scallion greens and

remove the wok from the heat. Serve at once.

 

Description:

" Here's a healthful remake of a Cantonese classic with a fraction of

the fat normally used. "

 

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Per serving: 131 Calories (kcal); 6g Total Fat; (37% calories from fat); 3g

Protein; 19g Carbohydrate; 0mg Cholesterol; 766mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat;

1/2 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0