Stir Fried Vegetables and Tofu
|Vegetable oil||3 Tablespoon|
|Garlic||2 Clove (10 gm), finely chopped|
|Peeled chopped ginger root||2 Tablespoon (Fresh)|
|Crushed red pepper flakes||1⁄4 Teaspoon|
|Celery stalks||3 , sliced diagonally|
|Sweet red pepper||1 , halved, seeded and cut into 1/2-inch-wide strips|
|Broccoli flowerets||5 Cup (80 tbs) (About 1 1/2 Bunches)|
|Green onions||1 Bunch (100 gm), sliced diagonally into 1-inch pieces|
|Firm tofu||1 Pound, cut into 1-inch cubes (Bean Curd)|
|Soy sauce||2 Tablespoon|
|Chicken broth/Water||1⁄4 Cup (4 tbs)|
|Hot cooked brown rice||1 Cup (16 tbs)|
1. Heat the oil in a wok or skillet. Stir in the garlic, gingerroot and red pepper flakes. Add the celery, red pepper, broccoli and green onions.
2. Stir-fry over high heat for 3 to 4 minutes or until the vegetables are coated with oil. Add the tofu.
3. Combine the soy sauce, chicken broth or water and the cornstarch in a cup until the mixture is smooth. Add to the wok.
4. Cook, stirring, for 8 to 10 minutes or until the vegetables are crisp-tender.
Calories 306 Calories from Fat 151
% Daily Value*
Total Fat 17 g26.6%
Saturated Fat 2.4 g11.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 513.9 mg21.4%
Total Carbohydrates 26 g8.7%
Dietary Fiber 3.3 g13.1%
Sugars 2.7 g
Protein 16 g31.3%
Vitamin A 96% Vitamin C 228%
Calcium 29.8% Iron 18.8%
*Based on a 2000 Calorie diet