stir fry with tofu

[Guest guest]

* Exported from MasterCook *

 

Stir Fry Vegetables and Bean Curd with Sesame Marinade

 

Recipe By :Sarah Brown: Vegetarian Bible

Serving Size : 4 Preparation Time :0:00

Categories : Beans & Legumes Other Vegetables

Vegetarian Main {Posted}

 

Amount Measure Ingredient -- Preparation Method

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

FOR THE MARINADE:

3 tablespoons dark toasted sesame oil

3 tablespoons shoyu or soy sauce

1 tablespoon apple juice concentrate

1/2 lemon -- juiced

1 chile -- finely chopped

2 scallions -- finely chopped

2 tablespoons chopped cilantro leaves

freshly ground black pepper

8 ounces bean curd (lowfat) -- bite size pieces

1 tablespoon sunflower oil

2 scallions -- chopped

1 garlic clove -- chopped

4 ounces baby corn cobs -- coarsely chopped

6 ounces sugar snap peas

4 ounces fresh mushrooms -- sliced

salt and freshly ground black pepper

 

TIME: preparation: 15 minutes, plus marinating; cooking: 10 minutes

 

1. Make the marinade by combining all the ingredients in a screw-top jar. Place

the bean curd in a shallow dish. Pour the marinade over it, cover, and set aside

for 2-3 hours, turning the pieces over occasionally

 

2. Drain the bean curd, reserving the marinade.

 

3. Heat the oil in a wok or large skillet, then quickly stir-fry the scallions

and garlic. Add the corn, peas, and mushrooms in order, cooking each briefly

before adding the next vegetable. Add the drained bean curd and stir well.

 

4. Add the reserved marinade and cook for 1 minute. Season with salt and pepper

and serve immediately.

 

nutritional breakdown per serving: calories 190, protein 10 g, fat 14 g

(saturated fat 2 g), carbohydrate 7 g

 

Source:

" Vegetarian Main Courses "

Copyright:

" 2002 Reader's Digest "

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

 

Per Serving (excluding unknown items): 204 Calories; 15g Fat (61.6% calories

from fat); 8g Protein; 13g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;

837mg Sodium. Exchanges: 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 1/2 Fat.

 

NOTES : Try to plan ahead with this recipe since it is best to leave the bean

curd to marinate as long as possible. For the stir fry, I've suggested a mixture

of vegetables, but many combinations are possible. Serve with rice or noodles.

 

Nutr. Assoc. : 0 1356 1396 0 0 0 0 0 0 26519 0 0 0 2112 904373 0 0