Tofu and Vegetable Stir-Fry
Serves 4
Ingredients
· 1 pound firm tofu· 2 tablespoons soy sauce reduced sodium
· 1 tablespoon rice vinegar
· 1 teaspoon toasted sesame oil
· 1 tablespoon canola oil
· 2 small onions, cut into slices
· 1 clove of garlic, chopped (1 tsp.)
· 1 large red pepper, ribs and remove the seeds, cut into squares of 1 inch
· 1 cup celery, cut into slices
· 1 tablespoon chopped fresh ginger
· 8 ounces of mushrooms, quartered
· 10 oz fresh baby spinach leaves (bag), or spinach frozen, thawed and squeezed to remove fluid
· 1 teaspoon of cornstarch dissolved in 2 tablespoons of cold water
· Slices of lemon, to serve
Directions
1. To reduce by half the tofu block lengthwise; cut each half in 8 rectangles. Organize on a paper towel-lined baking sheet; top with more paper towels and another baking sheet. Weight with canned goods in a frying pan. Refrigerate overnight or for at least 20 minutes.2. Transfer the tofu in a shallow dish. In a small bowl, whisk soy sauce, vinegar and sesame oil with 1 tablespoon of water; pour over tofu. Marinate 5 minutes (reserve marinade).
3. Heat the canola oil in a large nonstick skillet over medium-high heat 12 inches. Cook tofu until golden brown, 1 to 2 minutes per side. Set the tofu apart.
4. Stirring constantly, cook the onions in the pan over high heat until browned, 3 minutes. Add the garlic, red pepper and celery; cook 3 minutes. Add the mushrooms and ginger; cook 2 minutes. Add the spinach and cook for 1 minute. Add the marinade, the cornstarch mixture, and tofu. Cook until warm. Serve with lemons.
The Cooks Note: You can use 1 pound of shrimp peeled, deveined instead of tofu; the cooking times are the same.
The bok choy (Chinese cabbage) can be substituted for the celery and spinach. Use of 1 1/4 pounds of bok choy, cut into 1/2-inch slices.
Nutrition information per serving:
Calories: 211 Carbohydrates: 18 gTotal fat: 11 g Cholesterol: 0 g
Saturated fat: 1 g Dietary fiber: 5 g
Sodium: 322mg Protein: 14 g.
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