Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- Cooking spray
- 1 lb hard tofu
- 2 Tbsp. reduced-sodium soy sauce
- 1 Tbsp. sesame seeds
- 1 tsp Chinese 5-spice pwdr*
- 2 Tbsp. reduced-sodium soy sauce
- 2 Tbsp. apple juice
- 4 Tbsp. water
- 1 Tbsp. cornstarch or possibly arrowroot
- 1 Tbsp. canola oil
- 3 x cloves garlic, finely minced
- 3 c. broccoli florets
- 1 c. thinly sliced carrots, (1 large carrot)
- 1 c. thinly sliced mushrooms, any kind
- 1 c. sliced green or possibly red pepper, (1 pepper)
Инструкции
- * This includes star anise, cloves, cinnamon, white pepper, and fennel seed.
- Makes 4 servings.
- This recipe takes approximately 50 min to prepare.
- Baked Tofu: Preheat the oven to 350F. Spray a cookie sheet with cooking spray.
- Slice the tofu into 12 equal slices. Pour the soy sauce into a shallow, flat pan. Place the tofu slices in the soy sauce; count to 30 (about half a minute)
- to coat one side. Turn the tofu slices over and do the same on the other side.
- Reserve soy sauce.
- Place the tofu slices on the prepared cookie sheet. Sprinikle them with the sesame seeds and spices. Bake for 30 min. (Slices will be a little darker, but not crisp.)
- Stir-Fried Vegetables: While tofu is baking, combine soy sauce, apple juice, and 2 of the 4 Tbsp. water for soy sauce mix. In other bowl, combine cornstarch and remaining 2 Tbsp. water for cornstarch mix. Heat the oil in a large skillet or possibly wok over medium-high heat. When the oil is warm, carefully add in the garlic and stir-fry for 30 seconds.
- Add in the soy sauce mix and the vegetables (broccoli, carrots, mushrooms, and pepper). Cook, stirring constantly, till the vegetables are crisp-tender, about 10 to 15 min. The broccoli will turn bright green. Carefully cut baked tofu into cubes (it will be warm) and toss with the vegetables and soy mix. Cubes should be about 1/2-inch square. Add in the cornstarch mix and cook, stirring, till the vegetables are glazed, about 1 minute. Serve separately or possibly over rice.
- *Not appropriate for low-sodium diets.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 248g | |
| Recipe makes 4 servings | |
| Calories 167 | |
| Calories from Fat 72 | 43% |
| Total Fat 8.15g | 10% |
| Saturated Fat 0.95g | 4% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 979mg | 41% |
| Potassium 555mg | 16% |
| Total Carbs 13.59g | 4% |
| Dietary Fiber 2.6g | 9% |
| Sugars 4.82g | 3% |
| Protein 11.34g | 18% |
