Tofu & Broccoli Stir-Fry Recipe
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Tofu & Broccoli Stir-Fry
2/3 cup Water
2 tbsp Dry sherry
2 tbsp Reduced-sodium soy sauce
4 tsp Cornstarch
1 tsp Grd ginger
1/4 tsp Crushed red pepper
Nonstick spray coating
2 cl Garlic, minced
3 cup Broccoli, cut into bite-size
-pieces
1/2 cup Onion, cut into wedges
1 cup Fresh bean sprouts
1 lb Tofu, fresh (bean curd) cu
-into 1/2" pieces
1 1/3 cup Cooked brown rice, hot
For sauce, stir together water, sherry, soy sauce, cornstarch,
ginger, and red pepper; set aside. Spray a cold wok or large skillet
with non-stick coating. Preheat the work or skillet over medium
heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for
3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts,
stir-fry for 1 minutes. Push vegetables from the center of the wok or
skillet. Stir sauce; add to the center of the wok or skillet. Cook
and stir till thickened and bubbly. Cook and stir for 1 minute. Stir
vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1 1/2 VEGETABLE EXCHANGES +
1/2 FAT EXCHANGE
Brought to you and yours by Nancy O'Brion and her Meal-Master Source:
Better Homes and Gardens Diabetic Cook Book. |
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If you enjoy your food, but need to shed a few kilos and also increase your all round vitality, then, without doubt, you really should eat a thoughtfully designed sensible meal plan. At best, this need to incorporate 5 portions of fruit & vegetables per day and also include the right fusion of fats, carbs and proteins.
When chosing foods for dieting, dieters frequently direct their attention to department store and well known food products claiming to be 'low fat'. To do this is usually incorrect, seeing that a food product might be significantly reduced in fat content, but whilst still remaining contain far too much carbs.
In deciding on a weight loss program, it is essential to try to reduce consumption of salt, fat and refined carbohydrate.
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