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Thai Summer Squash and Tofu with Fresh Corn

Randy Mayor
Yield 4 servings (serving size: 1 1/4 cups vegetables, 1/2 cup rice, and 1 1/2 teaspoons nuts)
This dish is rich and soupy; the basmati rice makes a flavorful base. Fresh corn will add a natural sweetness.

Ingredients

  • 1 teaspoon roasted peanut oil or vegetable oil
  • 1 cup diced yellow squash
  • 1 cup diced zucchini
  • 1 (12.3-ounce) package reduced-fat extra-firm tofu, drained and cut into 1/2-inch cubes
  • 1/2 teaspoon salt, divided
  • 3 cups fresh corn kernels (about 4 ears)
  • 1 cup light coconut milk
  • 3/4 cup (1/2-inch) sliced green onions
  • 1/3 cup water
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon mushroom or low-sodium soy sauce
  • 1/4 teaspoon freshly ground black pepper
  • 1 jalapeno pepper, seeded and chopped
  • 2 cups hot cooked basmati rice
  • 2 tablespoons chopped unsalted cashews, toasted

Nutrition Information

  • calories 283
  • caloriesfromfat 28 %
  • fat 8.7 g
  • satfat 3 g
  • monofat 2.4 g
  • polyfat 2.1 g
  • protein 12.9 g
  • carbohydrate 43.4 g
  • fiber 5.5 g
  • cholesterol 0.0 mg
  • iron 3.1 mg
  • sodium 462 mg
  • calcium 78 mg

How to Make It

  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the yellow squash, zucchini, and tofu; sprinkle with 1/4 teaspoon salt. Stir-fry for 8 minutes or until lightly browned. Stir in 1/4 teaspoon salt, corn, and the next 8 ingredients (corn through jalapeno). Reduce heat, and simmer 8 minutes or until the corn is tender. Serve with rice. Sprinkle with cashews.