Tofu and broccoli stir-fry
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Tofu and broccoli stir-fry
  Tofu    Broccoli    Vegetables    Stir Fry    Diabetic    Vegetarian  
Last updated 6/12/2012 12:51:58 AM. Recipe ID 13634. Report a problem with this recipe.
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      Title: Tofu and broccoli stir-fry
 Categories: Diabetic, Tofu, Vegetarian, Vegetables, Main dish
      Yield: 4 Servings
 
    2/3 c  Water
      2 tb Dry sherry;
      2 tb Reduced-sodium soy sauce
      4 ts Cornstarch;
      1 ts Grd ginger;
    1/4 ts Crushed red pepper;
           Nonstick spray coating
      2 cl Garlic; minced
      3 c  Broccoli; cut into bite-size
           -pieces
    1/2 c  Onion; cut into wedges
      1 c  Fresh bean sprouts;
      1 lb Tofu; fresh (bean curd) cut
           -into 1/2" pieces
  1 1/3 c  Cooked brown rice; hot
 
  For sauce, stir together water, sherry, soy sauce, cornstarch,
  ginger, and red pepper; set aside. Spray a cold wok or large skillet
  with non-stick coating.  Preheat the work or skillet over medium
  heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for
  3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts,
  stir-fry for 1 minutes. Push vegetables from the center of the wok or
  skillet. Stir sauce; add to the center of the wok or skillet.  Cook
  and stir till thickened and bubbly. Cook and stir for 1 minute.  Stir
  vegetables into sauce; stir in tofu. Heat through.   Serve with rice.
  Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
  EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master Source:
  Better Homes and Gardens Diabetic Cook Book.
 




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Recipe ID 13634 (Apr 03, 2005)

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