Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 3/4 lb broccoli florets (1 bunch)
- 1 tsp cornstarch
- 1/3 c. cool water
- 5 Tbsp. vegetable oil divided (canola preferred)
- 2 Tbsp. low-sodium soy sauce
- 1 Tbsp. dry sherry
- 2 tsp cider vinegar
- 2 tsp sugar
- 2 tsp Asian (toasted) sesame oil
- 2 med onions sliced thin
- 1 tsp fresh ginger peeled and chopped
- 2 x cloves garlic sliced thin
- 1 lb shiitake mushrooms throw away stems, slice caps
- 8 ounce lowfat hard tofu 1/2-in. cubes
Инструкции
- Place broccoli in microwave-safe 3-qt glass casserole with lid, add in 2 Tbsp. water, and microwave covered on high 3 min. Stir and microwave till broccoli is tender, 1 to 2 min longer. Uncover and let stand. (As an alternative to microwaving, blanch in boiling water 1 minute and place broccoli in ice water to stop from overcooking.)
- Stir together cornstarch and 1/3 c. cool water in bowl. Add in 1 Tbsp. of the oil as well as soy sauce, sherry, vinegar, sugar, and sesame oil.
- Heat wok or possibly large heavy skillet over high heat till warm but not smoking. Add in 2 Tbsp. oil and heat 30 seconds. Add in onions, ginger, and garlic and stir-fry 2 min. Add in broccoli and stir-fry 1 minute longer. Remove mix from pan and set aside.
- Wipe out wok and heat remaining 2 Tbsp. oil 30 seconds. Add in mushrooms and stir-fry 5 to 7 min, or possibly till mushrooms are soft and liquid has evaporated. Return broccoli mix to wok, add in tofu, and stir-fry 1 minute. Add in cornstarch mix and stir-fry 1 minute, or possibly till thickened. Serve immediately.
- NOTES : Broccoli, shiitake mushrooms, and ginger express one of the finest flavor combinations in the Asian repertoire. The toasted sesame oil and fresh ginger makes a world of difference in the final dish. Look for ginger root with smooth skin and fresh fragrance. Peel it as you would a carrot, with a non-swivel French peeler.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 215g | |
| Recipe makes 4 servings | |
| Calories 266 | |
| Calories from Fat 186 | 70% |
| Total Fat 21.04g | 26% |
| Saturated Fat 1.86g | 7% |
| Trans Fat 0.44g | |
| Cholesterol 0mg | 0% |
| Sodium 492mg | 21% |
| Potassium 376mg | 11% |
| Total Carbs 13.79g | 4% |
| Dietary Fiber 2.4g | 8% |
| Sugars 6.25g | 4% |
| Protein 6.52g | 10% |
