re: protein - mushroom, snow pea, tofu stirfry

[Guest guest]

Here's another book to think about. But this is lower carb, somerize-approach to

combining foods. This recipe has 22 g protein or about 45% of daily recommended

for 2000 cal diet.

 

 

* Exported from MasterCook *

 

Mushrooms, Snow Peas and Tofu Stir Fry

 

Recipe By :Schwarzbein Principle Vegetarian Cookbook

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1 cup raw cashew nuts -- for topping

2 tablespoons peanut oil

1 1/2 pounds firm tofu -- drained, pressed, cubed half-inch

2 tablespoons low-sodium tamari soy sauce

1 tablespoon peanut oil

1 medium red onion -- slivered

2 cups sliced brown or white mushrooms

2 clves minced garlic

1 tablespoon peeled and finely minced fresh ginger

1/2 pound snow peas -- strings removed

1 tablespoon sesame oil

 

1. Put cashews in an ungreased skillet over medium-high heat. Stir nuts or shake

pan almost constantly until cashews are evenly browned and toasted. Remove from

pan immediately and set aside.

 

2. In a wok or large nonstick skillet, heat 2 tablespoons peanut oil over high

heat. When oil is hot, add tofu cubes and soy sauce, and stir-fry until golden

brown, stirring often. Remove from wok or skillet and set aside.

 

3. Heat remaining 1 tablespoon peanut oil in wok or skillet over high heat. Add

onion and stir-fry 2 minutes. Add mushrooms, garlic and ginger, and stir-fry 3

minutes. Add snow peas and cooked tofu and cook until snow peas turn bright

green, about 1 minute.

 

4. Drizzle with sesame oil and sprinkle with toasted cashew nuts. Serve over

brown rice.

 

TIPS - To prepare the tofu, remove it from its packaging and pour off the water.

Rinse in fresh water, then slice lengthwise into halves or thirds. Place the

drained tofu in a shallow, flat pan. Slant the pan by propping up one edge to

allow moisture to drain away. Drape a clean dish towel over the tofu and set a

heavy casserole filled with water on top to act as a weight, pressing out the

excess moisture. Let the tofu drain for 30 minutes. - To prepare onion, cut

onion in half lengthwise, then thinly slice crosswise.

 

 

From The Schwarzbein Principle Vegetarian Cookbook by Diana Schwarzbein, M.D.,

Nancy Deville and Evelyn Jacob Jaffe (Health Communications Inc.)

 

 

Cuisine:

" Somersize "

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

 

Per Serving (excluding unknown items): 494 Calories; 37g Fat (63.8% calories

from fat); 22g Protein; 25g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol;

539mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 Vegetable; 6 1/2 Fat.

 

 

Nutr. Assoc. : 902505 0 0 1396 0 0 4204 0 20083 0 0