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Friday, June 10, 2011

Veggie Tofu Stir-Fry

Veggie Tofu Stir-Fry
  • 1 (14-ounce) package firm tofu, drained and diced into 1/2-inch cubes
  • 2 tsp. garlic, minced
  • 1 tsp. fresh ginger, minced
  • 2/3 cup vegetable broth, low-sodium
  • 1 cup snow peas
  • 2 cups asparagus, cut diagonally into 1/2-inch pieces
  • 1 cup carrots, cut diagonally into 1/2-inch pieces
  • 1 cup broccoli florets
  • 1/2 cup red onion, sliced
  • 2 Tbsp. soy sauce, low-sodium
  • 1 Tbsp. cornstarch
  • 1 tsp. brown sugar
  • Black pepper to taste
In a large skillet or wok, combine garlic, ginger, and 1/4 cup vegetable broth. Simmer for 2 minutes. Add snow peas, asparagus, carrots, broccoli, and onion; cook, stirring, over medium-high heat until vegetables become slightly soft (about 3 to 5 minutes). Add tofu and soy sauce. Next, combine remaining vegetable broth, cornstarch, and brown sugar in a small bowl. Add mixture to skillet and bring to a simmer, allowing sauce to thicken (about 5 minutes). Season with black pepper. Serve immediately. Makes 4 servings.

Preparation Time: 15 minutes
Cooking Time: 12 minutes

Nutritional Information: (per serving)
Calories: 168
Protein: 13 g
Fiber: 4 g
Carbs: 17 g
Fat Total: 6 g
Saturated Fat: 1 g

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