Sesame Tofu with Stir-Fried Vegetables - 55g Carbs, 14g Fiber
From www.lifescript.com and FoodFit
Also sometimes sold as "mustard cabbage" or "white Chinese
cabbage," bok choy is an interesting and still somewhat
uncommon addition to many American stir-fry recipes. The
tastiest and highest-quality bok choy is usually available
only in the fall and spring, although lesser bok choy is
available year-round…
Serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes
1/4 cup low sodium tamari
1 Tbsp rice vinegar
2 Tbsp sesame oil
2 Tbsp freshly grated ginger root
2 cloves garlic, minced
1 pkg (14 oz) firm tofu
2 cups broccoli florets
3 cups carrots
2 cups sliced shiitake mushrooms
1 red pepper, seeded and cut into strips
2 cups bok choy
1 Tbsp toasted sesame seeds
1. In a mixing bowl, combine the tamari, rice vinegar,
1 tablespoon of the sesame oil, 1 tablespoon of the ginger
root and 1 tablespoon of the garlic.
2. Cut the tofu into cubes, add it to the tamari mixture
and marinate the tofu in the refrigerator for 1 hour.
3. In a nonstick pan, steam the broccoli and carrots in
2 cups of water for 2 minutes. Drain and set aside.
4. Wipe out the pan with a paper towel. Heat 1 teaspoon
of the remaining sesame oil in the pan over high heat.
With a slotted spoon, lift the tofu out of the marinade
(reserve the marinade), add the tofu to the pan and brown
it on all sides. Transfer the tofu to a plate.
5. Heat the remaining 2 teaspoons of sesame oil in the pan,
add the mushrooms and cook for 2 minutes. Add the red peppers
and bok choy and cook for 5 minutes more. Add the broccoli,
carrots, the remaining ginger and the remaining garlic and
cook for 2 minutes. Add the reserved marinade, simmer for
a minute or two and add the browned tofu.
6. Divide the tofu, vegetables and sauce among 4 serving
plates and garnish with sesame seeds.
Serving size: 2 cups
Nutrition Facts:
451 Calories, 12g Total Fat, 2g Saturated Fat, 30g Protein,
55g Total Carbs, 14g Dietary Fiber, 694mg Sodium,
24% Calories from Fat, 27% Calories from Protein,
49% Calories from Carbs