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Sesame Tofu Stir-Fry over Rice

Becky Luigart-Stayner; Lydia DeGaris-Pursell
Yield 4 servings (serving size: 1/2 cup rice and 1 1/2 cups mushroom mixture)
Be careful when stir-frying sesame seeds as they tend to pop and splatter. If you can't find black sesame seeds, use light sesame seeds instead.

Ingredients

  • 1 tablespoon sesame seeds
  • 1 tablespoon black sesame seeds
  • 1/2 teaspoon salt, divided
  • 1 (1-pound) package firm or extrafirm tofu, drained and cut into 1-inch cubes
  • 2 teaspoons peanut oil
  • 2 teaspoons dark sesame oil
  • Cooking spray
  • 4 cups thinly sliced shiitake mushroom caps (about 3/4 pound)
  • 3 cups (2-inch) slices asparagus (about 1 pound)
  • 1/4 cup thinly sliced green onions
  • 1/2 cup fat-free, less-sodium chicken broth
  • 2 tablespoons hoisin sauce
  • 1 1/2 tablespoons low-sodium soy sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon chili garlic sauce (such as Lee Kum Kee)
  • 2 cups cooked long-grain brown rice

Nutrition Information

  • calories 423
  • caloriesfromfat 38 %
  • fat 18 g
  • satfat 2.7 g
  • monofat 5.4 g
  • polyfat 8.8 g
  • protein 26.3 g
  • carbohydrate 43.1 g
  • fiber 8.5 g
  • cholesterol 0.0 mg
  • iron 15.4 mg
  • sodium 737 mg
  • calcium 853 mg

How to Make It

  1. Combine sesame seeds and 1/4 teaspoon salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm.

  2. Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions.

  3. Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 teaspoon salt; toss gently to combine. Serve over rice.