Brown Rice and Tofu Stir Fry
|Water||1 1⁄3 Cup (21.33 tbs)|
|Brown rice||1⁄2 Cup (8 tbs)|
|Fresh tofu||16 Ounce (Bean Curd)|
|Cooking oil||3 Tablespoon|
|Carrot||1 Medium, thinly bias sliced|
|Green onions||4 , bias sliced into 1 inch lengths|
|Green pepper||1 Small, cut into bite size pieces|
|Garlic||1 Clove (5 gm), minced|
|Grated ginger root||1⁄2 Teaspoon|
|Broken walnuts||1 Cup (16 tbs)|
|Fresh pea pods/One 6 ounce package frozen pea pods, thawed||1 Cup (16 tbs)|
|Cherry tomatoes||1 Cup (16 tbs), halved|
|Soy sauce||2 Tablespoon|
In a saucepan bring water and 1/4 teaspoon salt to boiling.
Stir in rice.
Reduce heat; cover and simmer for 45 to 50 minutes or till rice is tender.
Place tofu in a double thickness of cheesecloth or paper toweling.
Press gently to extract as much moisture as possible.
Cut tofu into 1/2-inch cubes.
Preheat a wok or large skillet over high heat; add cooking oil.
Stir-fry cubed tofu 3 to 4 minutes or till golden.
Remove from wok.
Add carrot; stir-fry 2 minutes.
Add green onion, green pepper, garlic, and gingerroot; stir-fry 2 minutes more.
Remove vegetable mixture from skillet; add walnuts and stir-fry 1 to 2 minutes or till nuts are toasted.
Add more oil, if necessary.
Add pea pods, cooked rice, tofu, and vegetable mixture to wok or skillet.
Cook and stir 2 minutes more.
Add cherry tomato halves.
Cover and cook 1 minute or till tomatoes are heated through.
Stir in soy sauce.
Calories 327 Calories from Fat 199
% Daily Value*
Total Fat 22 g34.4%
Saturated Fat 2.4 g12.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 314.1 mg13.1%
Total Carbohydrates 23 g7.5%
Dietary Fiber 4.4 g17.7%
Sugars 4.4 g
Protein 10 g19.7%
Vitamin A 52% Vitamin C 62.9%
Calcium 7.2% Iron 13.7%
*Based on a 2000 Calorie diet