Sesame Tofu Stir-Fry over Rice

Becky Luigart-Stayner; Lydia DeGaris-Pursell

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.

Yield: 4 servings (serving size: 1/2 cup rice and 1 1/2 cups mushroom mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 423
  • Calories from fat: 38%
  • Fat: 18g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 8.8g
  • Protein: 26.3g
  • Carbohydrate: 43.1g
  • Fiber: 8.5g
  • Cholesterol: 0.0mg
  • Iron: 15.4mg
  • Sodium: 737mg
  • Calcium: 853mg

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

Preparation

  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.
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