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August 29, 2004
Tofu and Mushrooms
1 1/2 tablespoons peanut oil
3 cups quartered shiitake mushroom caps (about 8 ounces)
1/2 cup chopped carrot
1/2 cup minced green onions
2 tablespoons minced peeled fresh ginger
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
5 tablespoons low-sodium soy sauce
2 tablespoons sake (rice wine)
1 teaspoon sugar
1 teaspoon sambal oelek (chile paste)
1 tablespoon cornstarch
2 teaspoons water
1 teaspoon rice vinegar
1 (12.3-ounce) package extrafirm silken tofu, drained and cut into 1/2-inch cubes
2 cups hot cooked brown rice
Heat oil in a large nonstick skillet over medium-high heat. Add the mushrooms, carrot, onions, ginger, and garlic; sauté 2 minutes. Stir in broth, soy sauce, sake, sugar, and sambal oelek. Cover, reduce heat, and simmer for 10 minutes, stirring occasionally.
Combine the cornstarch, water, and vinegar, stirring well with a whisk. Add cornstarch mixture to broth mixture, stirring well; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat; add tofu. Cover and let stand 10 minutes. Serve over rice.
Yield: 4 servings (serving size: 1 cup tofu mixture and 1/2 cup rice)
CALORIES 271 (26% from fat); FAT 7.7g (sat 1.3g, mono 3g, poly 2.9g); PROTEIN 12.7g; CARB 35.1g; FIBER 3.1g; CHOL 0.0mg; IRON 2.7mg; SODIUM 997mg; CALC 52mg
Posted by carcharhinid at August 29, 2004 03:35 PM