Tofu And Broccoli Stir-fry Recipe

Tofu And Broccoli Stir-fry Recipe

Yield: 4 servings
Recipe by luhu.jp

Ingredients:
2/3 cup: Water,
2 tbsp: Dry sherry,
2 tbsp: Reduced-sodium soy sauce,
4 tsp: Cornstarch,
1 tsp: Grd ginger,
1/4 tsp: Crushed red pepper,
Nonstick spray coating,
2 centiliter: Garlic, minced
3 cup: Broccoli, cut into bite-size pieces
1/2 cup: Onion, cut into wedges
1 cup: Fresh bean sprouts,
1 lbs: Tofu, fresh (bean curd) cut into 1/2" pieces
1 1/3 cup: Cooked brown rice, hot

Directions:

For sauce, stir together water, sherry, soy sauce, cornstarch,
ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat
the work or skillet over medium heat. Add garlic; stir-fry for 15
seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry
for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push
vegetables from the center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir
till thickened and bubbly. Cook and stir for 1 minute. Stir
vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE

Brought to you and yours by Nancy OBrion and her Meal-Master
Source: Better Homes and Gardens Diabetic Cook Book.


Source from luhu.jp