Tofu And Broccoli Stir-frydiabetic, main dish, tofu, vegetables, vegetarian 2/3 cup water 2 tablespoon dry sherry 2 tablespoon reduced-sodium soy sauce 4 teaspoon cornstarch 1 teaspoon grd ginger 1/4 teaspoon crushed red pepper 1 nonstick spray coating 2 centiliter garlic; minced 3 cup broccoli; cut into bite-size pieces 1/2 cup onion; cut into wedges 1 cup fresh bean sprouts 1 lb tofu; fresh (bean curd) cut int 1 1/3 cup cooked brown rice; hot For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book. |
