Tomatoville® Gardening Forums - View Single Post - Cabbage, Cauliflower, Broccoli, Brussel Sprouts

Zana · April 1, 2012

Stir Fried Tofu with Cabbage Carrots and Red Peppers

- 14g Carbs, 4g Fiber

Recipe By: Martha Rose Shulman
Serving Size: 4
Preparation Time: 0:00
Categories: LowCal (Less than 300 cals) LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces firm tofu -- sliced about 1/4 inch thick
1 tablespoon low-sodium soy sauce -- (more to taste)
1 tablespoon Shao Hsing rice wine -- or dry sherry
2 teaspoons dark Asian sesame oil
1/4 teaspoon salt -- (more to taste)
1/4 teaspoon ground pepper -- preferably white pepper
1/4 teaspoon sugar
2 tablespoons peanut oil -- or canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 medium carrot -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
1 medium red bell pepper -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
1 pound cabbage -- cored and shredded
1/4 cup coarsely chopped cilantro -- (optional)

1. Place the tofu dominoes on paper towels. Place another paper towel on top and prepare the remaining ingredients.

2. In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm’s length of your pan.

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the tofu begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds.

4. Swirl in the remaining oil and add the carrots, red pepper and cabbage. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender. Stir in the cilantro, and serve with grains.

Yield: 4 servings.

Advance preparation:
This is a last minute stir-fry, but you can have your ingredients prepared hours ahead of cooking.

Nutritional information per serving: 208 calories; 13 grams fat; 2 grams saturated fat; 5 grams polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 14 grams carbohydrates; 5 grams dietary fiber; 279 milligrams sodium (does not include salt to taste); 10 grams protein

Variation:
You can substitute chicken breast for the tofu. Slice it thin, across the grain. Add it to the hot wok in one layer and cook one minute without stirring, then stir-fry for another minute or two and remove from the pan. Add it back to the pan after you have stir-fried the vegetables for 1 minute and proceed with the recipe.

This is a beautiful stir-fry using vegetables that are easy to keep on hand, as they all stay fresh for more than a week in the refrigerator.

Cuisine: "Asian"
Source: "Recipes for Health, New York Times, March 20, 2012"
S(Formatted by Chupa Babi): "March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 202 Calories; 13g Fat (55.7% calories from fat); 9g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 319mg Sodium

Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 Vegetable; 2 Fat; 0 Other
Carbohydrates.

April 1, 2012	#48
Zana Tomatovillian™ Join Date: Jan 2007 Location: Southwestern Ontario, Canada Posts: 4,521	Stir Fried Tofu with Cabbage Carrots and Red Peppers - 14g Carbs, 4g Fiber Recipe By: Martha Rose Shulman Serving Size: 4 Preparation Time: 0:00 Categories: LowCal (Less than 300 cals) LowerCarbs Veggie Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces firm tofu -- sliced about 1/4 inch thick 1 tablespoon low-sodium soy sauce -- (more to taste) 1 tablespoon Shao Hsing rice wine -- or dry sherry 2 teaspoons dark Asian sesame oil 1/4 teaspoon salt -- (more to taste) 1/4 teaspoon ground pepper -- preferably white pepper 1/4 teaspoon sugar 2 tablespoons peanut oil -- or canola oil 1 tablespoon minced garlic 1 tablespoon minced ginger 1 medium carrot -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne) 1 medium red bell pepper -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne) 1 pound cabbage -- cored and shredded 1/4 cup coarsely chopped cilantro -- (optional) 1. Place the tofu dominoes on paper towels. Place another paper towel on top and prepare the remaining ingredients. 2. In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm’s length of your pan. 3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the tofu begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds. 4. Swirl in the remaining oil and add the carrots, red pepper and cabbage. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender. Stir in the cilantro, and serve with grains. Yield: 4 servings. *Advance preparation:* This is a last minute stir-fry, but you can have your ingredients prepared hours ahead of cooking. Nutritional information per serving: 208 calories; 13 grams fat; 2 grams saturated fat; 5 grams polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 14 grams carbohydrates; 5 grams dietary fiber; 279 milligrams sodium (does not include salt to taste); 10 grams protein Variation: You can substitute chicken breast for the tofu. Slice it thin, across the grain. Add it to the hot wok in one layer and cook one minute without stirring, then stir-fry for another minute or two and remove from the pan. Add it back to the pan after you have stir-fried the vegetables for 1 minute and proceed with the recipe. This is a beautiful stir-fry using vegetables that are easy to keep on hand, as they all stay fresh for more than a week in the refrigerator. Cuisine: "Asian" Source: "Recipes for Health, New York Times, March 20, 2012" S(Formatted by Chupa Babi): "March 2012" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 202 Calories; 13g Fat (55.7% calories from fat); 9g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 319mg Sodium Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 Vegetable; 2 Fat; 0 Other Carbohydrates.