Tofu And Broccoli Stir-Fry from Healthy Diabetic Recipes

Tofu And Broccoli Stir-Fry Recipe

Recipe Ingredients:

2/3 cup Water
2 tbsp Dry sherry
2 tbsp Reduced-sodium soy sauce
4 tsp Cornstarch
1 tsp Grd ginger
1/4 tsp Crushed red pepper
Nonstick spray coating
2 cl 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 into 1/2" pieces
1 1/3 cup Cooked brown rice, hot

Recipe Instructions:

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.

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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