Tofu Stir Fry With Rice Recipe

Summary

Health IndexHealthyCuisine
Main Ingredient

Ingredients

 Long grain rice1 Cup (16 tbs)
 Sesame seeds1 Teaspoon
 Peanut oil/Vegetable oil1 Tablespoon
 Minced ginger/1/4 teaspoon ground ginger2 Teaspoon
 Garlic2 Clove (10 gm), minced
 Yellow onion1 Medium, sliced 1/4 inch thick
 Celery stalks1 Medium, cut into matchstick strips
 Carrots2 Medium, peeled and cut into matchstick strips
 Zucchini1 Medium, sliced 1/4 inch thick
 Firm tofu1 Pound, cut into 1 inch cubes
 Low sodium chicken broth3⁄4 Cup (12 tbs)
 Reduced sodium soy sauce1 Tablespoon
 Dry sherry/White wine1 Tablespoon
 Cornstarch2 Teaspoon
 Oriental sesame oil/Peanut oil1 Teaspoon

Nutrition Facts

Serving size: Complete recipe

Calories 1443 Calories from Fat 395

% Daily Value*

Total Fat 45 g69.9%

Saturated Fat 7.2 g36.1%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 795.9 mg33.2%

Total Carbohydrates 201 g67%

Dietary Fiber 9 g36.1%

Sugars 10.3 g

Protein 62 g124.9%

Vitamin A 418.2% Vitamin C 69.7%

Calcium 103.5% Iron 55.2%

*Based on a 2000 Calorie diet

Directions

Freneat the oven to 325F Cook the rice according to package directions; omit the salt.
Meanwhile, to toast the sesame seeds, spread them out in a pie pan and bake, uncovered, shaking the pan frequently, until the seeds are golden about 10 minutes.
Set aside.
In a heavy 10 inch skillet, heat the peanut oil over moderately high heat for 1 minute.
Add the ginger and garlic and stir fry for 30 seconds.
Stir in the onion, celery, and carrots, and stir fry for 1 minute.
Add the zucchini, tofu, 1/2 cup of the chicken broth, and the soy sauce.
Cover and simmer until the vegetables are tender.
Using a slotted spoon, transfer the mixture to a bowl; cover with aluminum foil and keep warm.
In a small bowl, combine the remaining chicken broth with the sherry, cornstarch, and sesame oil.
Add to the skillet and cook, stirring, over moderate heat until thick about 3 minutes.
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