tofu and snow peas

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* Exported from MasterCook *

 

Tofu and Snow Peas

 

Recipe By :VEGETARIAN COOKING: Marie Oser

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian Main

 

Amount Measure Ingredient -- Preparation Method

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

Marinade:

1 cup vegetarian chicken broth

1/3 cup tamari soy sauce

2 teaspoon balsamic vinegar

1 teaspoon granulated garlic

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano

19 ounce firm Chinese-style tofu (light) -- water packed

1 teaspoon olive oil

1/8 teaspoon crushed red pepper

1 tablespoon dried minced garlic

1 tablespoon grated fresh ginger root

1 cup thinly sliced red onion -- (quarter and slice into

strips)

2 slices vegetarian Canadian bacon -- cut into thin strips

8 ounce button mushrooms -- sliced

12 ounces fresh snow peas -- rinsed and trimmed

3 cups cooked short grain brown rice

 

Combine the marinade ingredients in a 2-cup liquid measuring cup. Rinse tofu and

cut into 1-inch cubes. Place in a medium non-reactive bowl (glass or ceramic),

add marinade, cover and refrigerate a few hours or, optimally, overnight. Heat

oil, crushed pepper, garlic and ginger over medium-high heat, 2 minutes. Add

onions and vegetarian bacon; saute 2 minutes. Add slightly drained tofu and

mushrooms, and discard marinade. Cook 5 minutes, stirring frequently. Add the

snow peas and cook mixture just until peas are heated through, about one minute.

Remove pan from heat and serve immediately with steamed baby carrots and brown

rice.

 

Makes 12 cups. Nutrition analysis per 2-cup serving: Calories: 256; 16 g

protein; 36 g carb.; 6 g fiber; 6 g fat; 0.0 mg chol.; 115 mg calcium; 236 mg

sodium. Calories from protein: 25 percent; from carb: 55 percent; from fat: 20

percent.

 

Notes on ingredients

* Yves Veggie Canadian Bacon is an authentic wholesome alternative. Practically

indiscernible from the traditional in appearance, aroma and flavor. This

soy-based ingredient adds protein and carbohydrates with very little fat.

 

* Chinese-style tofu is sold packed in tubs of water in the refrigerated case at

supermarkets and health-food stores. This type of tofu is best for any dish

where the tofu will be handled a lot, such as in stir-frying. You may also find

clear packages of shrink-wrapped tofu labeled firm nigari tofu. This also is

Chinese-style tofu.

 

* Tamari is a wheat-free, natural soy sauce. Darker in color than typical soy

sauce, tamari has a rich, mellow flavor. Several brands of tamari are available

in health-food stores, Asian markets and some supermarkets. Brands include Eden,

San J, Tree of Life and Westbrae.

 

 

photo available 07-09-2003 at

<http://www.thesunlink.com/redesign/2003-07-02/features/food/191469.shtml>

 

Source:

" Scripps Howard News Service July 02, 2003 "

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Per Serving (excluding unknown items): 388 Calories; 18g Fat (40.2% calories

from fat); 22g Protein; 39g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol;

1695mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0

Fruit; 2 1/2 Fat.

 

NOTES : This dish features what I consider to be an essential vegetable in

Chinese cookery, snow peas. This legume is entirely edible, including the pod.

Snow peas are similar to fresh green peas, but much more delicate. They are

available year-round, and are at their peak in spring and fall. A truly

wonderful vegetable if fresh, its bright green pod is thin, crisp and almost

translucent, and the tiny seeds inside are tender and sweet. Frozen snow peas

simply do not have all the qualities of fresh. Pinch the tips before using and

cook for no more than a minute. The larger snow peas might need to have strings

removed; however, these usually pull off when you remove the ends.

 

Nutr. Assoc. : 0 1582 0 0 0 0 0 0 0 0 3505 26086 0 2123 0 0 2801