Garden Vegetable Stir Fry
|Fresh tofu||16 Ounce (Bean Curd)|
|Carrots||3 Small, cut into thirds|
|Fresh broccoli||4 Ounce, cut into 1-inch pieces to make 1 1/2 cups|
|Green onions||2 , bias-sliced into 1 1/2-inch lengths|
|Chicken broth||1⁄2 Cup (8 tbs)|
|Soy sauce||2 Tablespoon|
|Cooking oil||1 Tablespoon|
|Garlic||1 Clove (5 gm), minced|
|Grated fresh gingerroot||1⁄2 Teaspoon|
|Crookneck squash||1 Cup (16 tbs), sliced|
|Tomato||1 Medium, cut into thin wedges|
|Hot cooked brown rice||2 Cup (32 tbs)|
|Peanuts||1⁄2 Cup (8 tbs)|
Place tofu in a double thickness of cheese-cloth or paper toweling.
Press gently to extract as much moisture as possible.
Cut tofu into 1/2-inch cubes; set aside.
In a covered saucepan cook carrots and broccoli in boiling salted water for 3 minutes.
Cook 2 minutes more; drain well.
Stir together chicken broth, soy sauce, and cornstarch; set aside.
Preheat a wok or large skillet over high heat; add cooking oil.
Stir-fry cubed tofu 3 to 4 minutes or till golden.
Remove and set aside.
Add more oil, if necessary.
Stir-fry garlic and gingerroot for 30 seconds.
Add squash; stir-fry 2 to 3 minutes.
Remove; set aside.
Stir broth mixture; pour into wok.
Cook and stir till thickened and bubbly.
Cook and stir 1 to 2 minutes more.
Return tofu and vegetables to wok.
Add tomatoes; cover and cook 1 to 2 minutes or till heated through.
Serve over hot brown rice.
Top with peanuts.
If desired, pass additional soy sauce.
Calories 246 Calories from Fat 97
% Daily Value*
Total Fat 11 g17.4%
Saturated Fat 1.6 g8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 364.3 mg15.2%
Total Carbohydrates 28 g9.4%
Dietary Fiber 4.4 g17.4%
Sugars 3.8 g
Protein 10 g19.9%
Vitamin A 93.1% Vitamin C 41.4%
Calcium 7% Iron 11.6%
*Based on a 2000 Calorie diet