buffalo style green beans and tofu

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* Exported from MasterCook *

 

Buffalo Style Green Beans and Tofu

 

Recipe By :KP2003 Healthy Flavors 2003-July-31

Serving Size : 2 Preparation Time :0:00

Categories : Main Dishes Vegetarian

{Posted}

 

Amount Measure Ingredient -- Preparation Method

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

7 ounces Azumaya Tofu Light Firm

2/3 cup basmati rice

SAUCE:

1 teaspoon olive oil

1 tablespoon Worcestershire sauce

2 tablespoons orange juice

2 tablespoons garlic pepper orange glaze

teriyaki baste and glaze

2 teaspoons water

TOFU AND BEANS:

1/2 teaspoon cajun seasoning

oil or spray

6 ounces green beans

STIR FRY VEGETABLES:

2 green onions -- finely sliced

2 teaspoons minced garlic -- or less to taste

1/2 cup sliced zucchini -- thin, half-moon

salt and black pepper

1 cup chopped tomatoes

2 tablespoons shredded fresh basil

water -- water as needed

 

1. Cut tofu into 2 pieces per serving: 1/2-inch thick by 1-inch wide by 3-inch

long (or the width of the tofu block.) Drain tofu pieces flat between towels

with a weight for 30 to 60 minutes.

 

2. Sauce: Whisk together the oil, Worcestershire sauce, orange juice, and glaze

[try Iron Chef's Orange Ginger and Sesame Garlic]

 

3. About 20 minutes before the meal: put rice on to cook (steam or boil).

 

TIP - For the next steps, you can use the same pan, such as a nonstick flat

bottom wok with lid.

 

4. Trim beans; cut into 1-inch lengths. Cook until crisp tender (4 minutes

maximum). Shock in cold water. Towel dry. Set aside.

 

5. Rub the tofu with a cajun seasoning (Emeril's). Heat a nonstick skillet or

flat bottom wok to a moderate temperature. Add oil or spray the surface of the

pan. Brown the tofu about 4 minutes per side, adjusting heat to prevent burning.

Remove tofu to paper towels to drain. Do not drain the pan.

 

6. In the same skillet, stir in onions and cook 1 or 2 minutes. Add the garlic

and cook 1 minute. Add the zucchini with pinch each of salt and pepper. Stir fry

until zucchini is lightly browned. Add the tomatoes and basil. Do not stir: wait

for the pan to reheat. Stir gently to warm but not stew the tomatoes. Add the

sauce ingredients; fold gently to coat the vegetables; add water to thin if

needed. Reduce the heat to low. Add the tofu to the pan; turn the tofu to coat

the other side with the sauce.

 

7. Serve hot. Divide the rice into serving bowls. Serve the saute on top.

Source:

" Inspiration: see recipeid=50089 at www.weightwatchers.com "

S(Archive):

" http://home.earthlink.net/~kitpath/ "

 

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Per Serving (excluding unknown items): 397 Calories; 7g Fat (14.5% calories from

fat); 20g Protein; 68g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 690mg

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

1/2 Fat; 1/2 Other Carbohydrates.

 

NOTES : Main dish. Chew-some dish with firm tofu, fresh green beans and a

sweet-zesty orange sauce that pairs well with basmati rice. Very satisfying

dish. Two thumbs up: his and mine. Per Serving: Calories 397 (16% from fat); 7

g Total Fat; 7 g Fiber (8 WW POINTS).

Nutr. Assoc. : 0 0 0 0 0 0 5925 0 0 0 0 0 3568 0 0 0 0 0 0 3332 0