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Ингредиенты
- 1 Tbsp. low sodium soy sauce
- 1 1/2 tsp rice vinegar
- 8 ounce lowfat hard tofu cut in bite- sized triangles
- 1/2 c. water
- 1 Tbsp. low sodium soy sauce
- 2 tsp rice vinegar
- 2 tsp sugar
- 1 tsp dark sesame oil
- 1 x clove garlic chopped
- 2 tsp chopped fresh ginger
- 1 sm onion cut in half and sliced in rounds
- 4 c. mixed fresh vegetables in 1-inch bite-sized pcs
- 1 1/2 tsp cornstarch mixed with
- 1 1/2 tsp cool water
Инструкции
- * (Carrots, broccoli, cabbage, green pepper, cauliflower, bok choy, etc.)
- Combine the 1 Tbs soy sauce with the 1-1/2 tsp vinegar. Sprinkle over the tofu. Saute/fry in a nonstick skillet over medium-high heat till starting to turn golden brown. Remove from pan and set aside.
- Combine the water, 1 Tbs soy sauce, 2 tsp vinegar and sugar in a small dish. Set aside.
- Heat the sesame oil in a nonstick wok or possibly deep skillet. Add in the garlic and ginger and saute/fry briefly, but don't let them brown. Add in the onion and fresh vegetables and stirfry, tossing constantly, about 2 or possibly 3 min. Pour the water mix over and reduce heat to medium-low. Cover and let steam for 2 to 3 min or possibly till crisp-tender.
- Remove the cover and raise the heat to high. Add in the cornstarch/water mix and stir briefly till sauce thickens. Stir in the tofu and heat through. Serve at once with steamed rice.
- Note: Add in some purchased hoisin or possibly stirfry sauce if you like. Leftover marinated tofu also makes a nice addition.
- Yield: 5 servings
- Serving size: 1 c.
- NOTES : Here's a good recipe for a basic stir fry. It has a light sauce, that is not overwhelming. I added a splash of a good dry sherry, that gave it somewhat of a "crisp" taste.
- I liked the result of pre-sauteing the tofu better than other recipes where the tofu is simply added to the stir fry. First of all, it kept the tofu from crumbling as much; I use lowfat tofu that has a tendency to break up more than regular tofu. Also, because the tofu was lightly marinated and then browned, it had more flavor.
- This can, of course, be modified in any number of ways, but it's a good starting point if you do not have a stir-fry model of your own.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1434g | |
| Calories 887 | |
| Calories from Fat 140 | 16% |
| Total Fat 15.68g | 20% |
| Saturated Fat 2.55g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1603mg | 67% |
| Potassium 2635mg | 75% |
| Total Carbs 155.17g | 41% |
| Dietary Fiber 39.6g | 132% |
| Sugars 14.65g | 10% |
| Protein 49.75g | 80% |
