Garden Vegetable Stir-fry with Tofu and Brown Rice

Garden Vegetable Stir-fry with Tofu and Brown Rice Recipe
Becky Luigart-Stayner

Yield:

4 servings (serving size: 1 1/4 cups stir-fry and 3/4 cup rice)

Recipe from

Cooking Light

Nutritional Information

Calories 365
Caloriesfromfat 18 %
Fat 7.4 g
Satfat 1.3 g
Monofat 2.2 g
Polyfat 3.2 g
Protein 15.1 g
Carbohydrate 60.8 g
Fiber 6.3 g
Cholesterol 0.0 mg
Iron 4.3 mg
Sodium 827 mg
Calcium 129 mg

Ingredients

2 tablespoons water
1 1/2 tablespoons cornstarch
1 cup canned vegetable broth
2 tablespoons oyster sauce
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon sugar
1 teaspoon dark sesame oil
1/2 teaspoon crushed red pepper
3 teaspoons vegetable oil, divided
1 (12.3-ounce) package reduced-fat firm tofu, drained and cut into 1/2-inch cubes
1 cup thinly sliced onion
1 cup red bell pepper strips
3 cups sliced zucchini (about 3/4 pound)
1 cup snow peas, trimmed
1/2 cup diagonally sliced carrot
1 (8-ounce) can sliced water chestnuts, drained
1 cup cilantro sprigs
3 cups hot cooked long-grain brown rice

Preparation

Combine water and cornstarch in a bowl; stir with a whisk. Stir in broth and next 6 ingredients (broth through crushed red pepper).

Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 8 minutes or until golden brown, stirring occasionally. Remove tofu from pan. Place tofu on several layers of paper towels.

Add 1 teaspoon vegetable oil to pan. Add onion and bell pepper, and stir-fry 2 minutes. Add the zucchini, snow peas, carrot, and water chestnuts; stir-fry 1 minute. Add tofu and broth mixture. Bring to a boil, and cook 2 minutes. Stir in cilantro. Serve with rice.

Note:

August 2000
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