tofu and broccoli stir fry (2 try)

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Tofu and Broccoli Stir Fry

 

Recipe By :Bob Greene

Serving Size : 4 Preparation Time :0:00

Categories : Main Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon canola oil

1 cup broccoli crowns

1 cup bok choy

1 teaspoon minced garlic

1 tablespoon grated fresh gingerroot

1 tablespoon sesame oil

4 ounces sliced mushrooms -- drained

1 pound firm tofu -- drained

1 cup low-sodium vegetable stock -- (low fat)

1 cup bean sprouts

2 tablespoons light soy sauce

2 tablespoons sliced scallions

2 tablespoons chopped fresh cilantro

Salt and pepper

 

Preps: Thinly slice the broccoli stems; cut florets into small pieces. Cut bok

choy into 2-inch pieces. Cut drained tofu into 1-inch cubes.

 

Heat a wok or large heavy skillet over high heat until hot. Add 1 tablespoon oil

and stir fry broccoli, bok choy, garlic and ginger. Stir-fry until the

vegetables just begin to soften. Add the sesame oil, mushrooms, tofu and

vegetable broth. Cover and heat through, about one minute. Finally, add the bean

sprouts and stir well to heat through. Stir in the soy sauce, scallions, and

cilantro. Season to taste with salt and pepper.

 

Preparation Time: 10 minutes

Cook Time: 10 minutes

Servings: 4

 

Adapted from “Get with the Program! Guide to Good Eating!” by Bob Greene.

Copyright 2003 by Bob Greene. Published by Simon & Schuster, Inc., N.Y.

Reprinted by permission.

 

 

Source:

" Canned Food Alliance "

Copyright:

" mealtime.org #399 "

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Per Serving (excluding unknown items): 184 Calories; 12g Fat (56.2% calories

from fat); 13g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;

346mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 2 Fat.

 

 

Nutr. Assoc. : 0 206 0 0 630 0 0 0 0 0 0 3585 0 0