 |
Prep Time: 25 Minutes Cook Time: 60 Minutes |
Ready In: 85 Minutes Servings: 6 |
|
I always order this dish when we go to Chinese restaurants, so I was so excited to find this recipe in the Jan. 2005 issue of Cooking Light! This is the recipe, with a few of my variations. If you're craving tons of spice, this isn't for you; however, its subtle, healthy flavor is something I quite enjoy. Cook time includes marinating time. (NUTRITION PER SERVING CALORIES 378(28% from fat); FAT 11.6g (sat 1.6g,mono 4.7g,poly 4.7g); PROTEIN 15.8g; CHOLESTEROL 0.0mg; CALCIUM 129mg; SODIUM 698mg; FIBER 9.3g; IRON 4.4mg; CARBOHYDRATE 55.9g) Ingredients:
3 tablespoons low sodium soy sauce |
1 tablespoon dark sesame oil |
1 tablespoon rice vinegar |
1 teaspoon sugar |
1 (14 ounce) package water-packed extra firm tofu, drained and cut into 1-inch cubes |
5 cups small broccoli florets |
1 1/2 cups carrots (1/4-inch diagonally sliced) |
1/2 cup peeled chopped broccoli stem |
2 tablespoons canola oil |
1 1/2 cups sliced green onions |
1 tablespoon grated peeled fresh ginger |
2 garlic cloves, minced |
1 cup snow peas, trimmed |
1 (14 ounce) can whole baby corn, drained |
1 (8 ounce) can sliced water chestnuts, drained |
1/2 cup vegetable broth |
1 tablespoon cornstarch |
1/2 teaspoon salt |
4 cups hot cooked brown rice |
Directions:
1. Combine first 5 ingredients, tossing to coat.
2. Cover and marinate in refrigerator 1 hour.
3. Drain in a colander over a bowl, reserving marinade.
4. Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes.
5. Drain these vegetables.
6. Plunge into ice water.
7. Drain.
8. Heat canola oil in a wok or large nonstick skillet over medium-high heat.
9. Add tofu.
10. Stir-fry 5 minutes or until lightly browned on all sides.
11. Stir in onions, ginger, and garlic.
12. Stir-fry 30 seconds.
13. Stir in broccoli mixture, snow peas, corn, and water chestnuts.
14. Stir-fry 1 minute.
15. Combine broth and cornstarch, stirring with a whisk.
16. Add cornstarch mixture, reserved marinade, and salt to pan.
17. Bring to a boil.
18. Cook 2 1/2 minutes or until slightly thick, stirring constantly.
19. Serve over brown rice.
|
|