Tofu and broccoli stir-fry
4 servings
| Quantity | Ingredient | |
|---|---|---|
| ⅔ | cup | Water |
| 2 | tablespoons | Dry sherry; |
| 2 | tablespoons | Reduced-sodium soy sauce |
| 4 | teaspoons | Cornstarch; |
| 1 | teaspoon | Grd ginger; |
| ¼ | teaspoon | Crushed red pepper; |
| \N | \N | Nonstick spray coating |
| 2 | cloves | Garlic; minced |
| 3 | cups | Broccoli; cut into bite-size pieces |
| ½ | cup | Onion; cut into wedges |
| 1 | cup | Fresh bean sprouts; |
| 1 | pounds | Tofu; fresh (bean curd) cut into 1/2\" pieces |
| 1⅓ | cup | Cooked brown rice; hot |
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 + 1½ VEGETABLE EXCHANGES + ½ FAT EXCHANGE Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book.