Tofu with Peanut Ginger Sauce |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Ingredients:
Directions:
1. Tofu with Peanut-Ginger Sauce
2. From EatingWell: February/March 2005, The EatingWell Diabetes Cookbook (2005)
3. Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.
4. Makes: 4 servings, generous 3/4 cup each
5. Active Time: 15 minutes
6. Total Time: 25 minutes
7. NUTRITION PROFILE
8. Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | Gluten free |
9. View Our Nutrition Guidelines ยป INGREDIENTS
10. SAUCE
11. tablespoons water
12. tablespoons smooth natural peanut butter
13. tablespoon rice vinegar, (see Ingredient note) or white vinegar
14. teaspoons reduced-sodium soy sauce
15. teaspoons honey
16. teaspoons minced ginger
17. cloves garlic, minced
18. TOFU & VEGETABLES
19. ounces extra-firm tofu, preferably water-packed
20. teaspoons extra-virgin olive oil
21. cups baby spinach, (6 ounces)
22. /2 cups sliced mushrooms, (4 ounces)
23. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
24. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
25. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
26. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
27. TIPS & NOTES
28. Ingredient Note: Rice vinegar (or rice-wine vinegar) is mild, slightly sweet vinegar made from fermented rice. Find it in the Asian section of supermarkets and specialty stores.
29. NUTRITION
30. Per serving: 221 calories; 14 g fat ( 2 g sat , 3 g mono ); 0 mg cholesterol; 15 g carbohydrates; 3 g added sugars; 12 g protein; 4 g fiber; 231 mg sodium; 262 mg potassium.
31. Nutrition Bonus: Calcium (16% daily value), Iron (16% dv).To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
32. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
33. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
34. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
35. TIPS & NOTES
36. Ingredient Note: Rice vinegar (or rice-wine vinegar) is mild, slightly sweet vinegar made from fermented rice. Find it in the Asian section of supermarkets and specialty stores.
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