Recipes

This nutritious stir-fry takes full advantage of tofu’s health properties—high levels of isoflavones and protein, and zero cholesterol. Be sure all your prep work is complete before tossing ingredients into the wok; the stir-fry method requires constant, brisk stirring once the ingredients have been added.

Start to Finish: 30 minutes

Makes: 4 servings

 

Ingredients:

1-1⁄2 cups instant brown rice
1⁄2 cup vegetable broth or chicken broth
1⁄4 cup dry sherry
1 tablespoon cornstarch
1 tablespoon reduced-sodium soy sauce
1 teaspoon grated fresh ginger
1⁄2 teaspoon crushed red pepper (optional)
Nonstick olive oil cooking spray
1 cup thinly bias-sliced carrot
3 cloves garlic, minced (1-1⁄2 teaspoons minced)
3 cups broccoli florets
6 ounces firm tofu (fresh bean curd), drained and cut into 1⁄2- to 1-inch cubes
1 cup fresh or frozen shelled green sweet soybeans (edamame), thawed if necessary (optional)

 

Instructions:

Prepare the rice according to package directions. Cover and keep warm.

For sauce, in a small bowl stir together broth, dry sherry, cornstarch, soy sauce, ginger, and, if desired, crushed red pepper. Set sauce aside.

Coat an unheated wok or large skillet with nonstick cooking spray. Preheat over medium-high heat. Add carrot and garlic to hot wok; stir-fry for 2 minutes. Add broccoli; stir-fry for 3 to 4 minutes more or until vegetables are crisp-tender. Push vegetables from center of wok.

Stir sauce; add to center of wok. Cook and stir until thickened and bubbly. Add tofu and, if desired, soybeans; gently stir together to coat all ingredients with sauce. Cook and stir gently for 1 minute more.

To serve, spoon vegetable mixture over hot cooked rice.

 

Hints:

Nutrition facts per serving: 214 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 315 mg sodium, 38 g carbo., 5 g fiber, 9 g pro.
Exchanges: 1 Vegetable, 2 Starch, 1⁄2 Lean Meat

 

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