Tofu Chop Sueydiabetic, tofu, vegetables, vegetarian 8 oz tofu 2 teaspoon vegetable oil 1/4 cup chicken broth 1/4 teaspoon ground ginger 1 cup celery; stack 1 small onion; coarsely chopped 1/4 sweet red pepper; slivered 1 1/2 cup fresh bean sprouts; washed 1 tablespoon soy sauce; low-sodium 1 fresh ground pepper 1 salt to taste Freshly ground pepper & salt Tofu supplies the protein, and tastes similar to chicken breasts, in this quick-to-prepare colorful vegetarian main dish. Drain tofu, cut into 3/4 inch pieces. Place between layers of paper towel and weight down with a dinner plate. Let stand 10 minutes to compress and remove excess water. Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion and red pepper. Stir cook over medium heat 3 minutes. Add bean sprouts, continue stir-cooking 1 min. Stir in remaining broth, soy sauce and tofu. Cook and stir gently over medium heat until vegetables are tender-crisp, and liquid is evaporated. Season to taste with salt and pepper. 1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams protein, 10 grams fat 2 protein choices, 1 fruit & veg. choice, 1 fats & oils choice Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier Nov 93 |
