tofu, veg and rice noodle stir fry

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* Exported from MasterCook *

 

Tofu, Vegetable and Rice Noodle Stir Fry

 

Recipe By :Jody Vassallo (with Susanna Holt)

Serving Size : 4 Preparation Time :0:00

Categories : Diabetic Pastanoodle

Vegetarian {Posted}

 

Amount Measure Ingredient -- Preparation Method

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

1 pound fresh rice noodles

1 teaspoon sesame oil

1 tablespoon vegetable oil

1 tablespoon grated fresh ginger

2 cups cubed firm tofu

1 carrot -- peeled, sliced

3 1/2 ounces baby corn -- halved

1 medium red bell pepper -- seeded, sliced

1 bunch baby bok choy -- leaves separated

2 tablespoons reduced salt soy sauce (tamari)

1/2 cup defatted low-sodium vegetable broth -- or stock

1 cup bean sprouts

 

1. Rinse the noodles under cold water to separate.

 

2. Heat the oils in a wok, add the ginger and tofu and stir fry over high heat

for 3 minutes or until the tofu is golden.

 

3. Add the carrot, corn, and bell pepper and stir fry for 3 minutes or until the

vegetables are soft.

 

4. Add the bok choy, soy, broth/stock, and noodles and stir fry for 3 minutes or

until heated through.

 

5. Remove from heat and toss through the bean sprouts. Serve hot. Serves 4.

 

Using full-fat tofu Per Serving: Calories 440 (29% from fat); 14 g Total Fat; 4

g of 7 g Fiber (9 WW POINTS).

GI (Glycemic Index) 35 (low).

 

Source:

" Diabetes Everyday Cookbook "

Copyright:

" 2002 ISBN 156924426X "

 

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Per Serving (excluding unknown items): 173 Calories; 10g Fat (50.5% calories

from fat); 12g Protein; 11g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;

147mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1

1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 3287 0 0 0 0 0 0 0