Basic Stirfry
1 Tbs lower-sodium soy sauce
1-1/2 tsp rice vinegar
8 oz firm tofu, cut in bite- sized triangles
1/2 cup water
1 Tbs lower-sodium soy sauce
2 tsp rice vinegar
2 tsp sugar with 1-1/2 tsp cold water
1 tsp dark sesame oil
1 clove garlic, minced
2 tsp minced fresh ginger
1 small onion, sliced in rounds, rounds cut in half
4 cups fresh vegetables, in bite-sized pieces (carrots, broccoli, cabbage,
green pepper, cauliflower, etc.)
1-1/2 tsp cornstarch mixed
Combine the 1 Tbs soy sauce with the 1-1/2 tsp vinegar. Sprinkle over the tofu. Saute in a nonstick skillet over medium-high heat until starting to turn golden. 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 deep skillet. Add the garlic and ginger and saute briefly, but do not let them brown. Add the onion and fresh vegetables and stirfry, tossing constantly, about 2 or 3 minutes. Pour the water mixture over and reduce heat to medium-low. Cover and let steam for 2 to 3 minutes or until crisp-tender.
Remove the cover and raise the heat to high. Add the cornstarch/water mixture and stir briefly until sauce thickens. Stir in the tofu and heat through. Serve at once with steamed rice.
Note: Add some purchased hoisin or stirfry sauce if desired. Leftover marinated tofu also makes a nice addition.
Yield: 5 servings Serving size: 1 cup
Per serving: 108 calories, 4 g total fat (0.7 g sat fat), 7 g pro, 13 g carb, 3.2 g fiber, 241 mg sodium, 0 mg cholesterol
Exchanges: 2-1/2 vegetable, 1/2 medium-fat meat