Tofu Stir Fry with Block Bean Sauce
|Water||3 Cup (48 tbs)|
|Brown basmati rice||1 1⁄2 Cup (24 tbs) (Uncooked)|
|Olive oil||1 Tablespoon|
|Onion||1 Large, thinly sliced to make 1 cup|
|Chopped broccoli||4 Cup (64 tbs) (Fresh)|
|Red bell pepper||1 Medium, cut into 1/2-inch slices, slices cut in half t o make about 1 cup|
|Black bean garlic sauce||1⁄3 Cup (5.33 tbs) (From 7 Ounce Jar)|
|Soy sauce||2 Tablespoon|
|Chili garlic sauce||1 Tablespoon (From 6.5-Ounce Jar)|
|Firm reduced fat tofu||12 Ounce, cut into 3/4-inch cubes to make about 2 cups (1 Package)|
|Chopped fresh cilantro||1⁄3 Cup (5.33 tbs)|
|Honey roasted sunflower nuts||1⁄4 Cup (4 tbs) (Or Regular)|
1 In a 2-quart saucepan boil water and stir in rice.Reduce heat,cover and simmer for 45 to 50 minutes or until water is absorbed.
2 In a 12-inch heavy skillet,heat oil over medium-high heat.Cook onions in oil for about 2 minutes stirring occasionally until crisp.
3 Add broccoli and bell pepper,stir fry for about 2 minutes or until crisp-tender.
4 In a small bowl, mix black bean sauce, soy sauce and chili garlic sauce. Stir sauce into vegetable mixture to coat.
5 Add tofu to vegetable mixture and stir-fry for 2 to 3 minutes or until thoroughly heated. Stir in cilantro.
6 Sprinkle with nuts before serving. Serve over rice.
Serving size: Complete recipe
Calories 1606 Calories from Fat 583
% Daily Value*
Total Fat 67 g102.7%
Saturated Fat 7.5 g37.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 7602.3 mg316.8%
Total Carbohydrates 192 g64%
Dietary Fiber 36.7 g147%
Sugars 47.8 g
Protein 79 g159%
Vitamin A 186.8% Vitamin C 1354.9%
Calcium 114.5% Iron 98%
*Based on a 2000 Calorie diet