Tofu Stir Fry With Rice
|Long grain rice||1 Cup (16 tbs)|
|Sesame seeds||1 Teaspoon|
|Peanut oil/Vegetable oil||1 Tablespoon|
|Minced ginger/1/4 teaspoon ground ginger||2 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Yellow onion||1 Medium, sliced 1/4 inch thick|
|Celery stalks||1 Medium, cut into matchstick strips|
|Carrots||2 Medium, peeled and cut into matchstick strips|
|Zucchini||1 Medium, sliced 1/4 inch thick|
|Firm tofu||1 Pound, cut into 1 inch cubes|
|Low sodium chicken broth||3⁄4 Cup (12 tbs)|
|Reduced sodium soy sauce||1 Tablespoon|
|Dry sherry/White wine||1 Tablespoon|
|Oriental sesame oil/Peanut oil||1 Teaspoon|
Freneat the oven to 325F Cook the rice according to package directions; omit the salt.
Meanwhile, to toast the sesame seeds, spread them out in a pie pan and bake, uncovered, shaking the pan frequently, until the seeds are golden about 10 minutes.
In a heavy 10 inch skillet, heat the peanut oil over moderately high heat for 1 minute.
Add the ginger and garlic and stir fry for 30 seconds.
Stir in the onion, celery, and carrots, and stir fry for 1 minute.
Add the zucchini, tofu, 1/2 cup of the chicken broth, and the soy sauce.
Cover and simmer until the vegetables are tender.
Using a slotted spoon, transfer the mixture to a bowl; cover with aluminum foil and keep warm.
In a small bowl, combine the remaining chicken broth with the sherry, cornstarch, and sesame oil.
Add to the skillet and cook, stirring, over moderate heat until thick about 3 minutes.
Serving size: Complete recipe
Calories 1443 Calories from Fat 395
% Daily Value*
Total Fat 45 g69.9%
Saturated Fat 7.2 g36.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 795.9 mg33.2%
Total Carbohydrates 201 g67%
Dietary Fiber 9 g36.1%
Sugars 10.3 g
Protein 62 g124.9%
Vitamin A 418.2% Vitamin C 69.7%
Calcium 103.5% Iron 55.2%
*Based on a 2000 Calorie diet