Soy-Braised Tofu
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Servings: 4
Ingredients:
Soy-Braised Tofu
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 289 |
| pro | 27 g |
| total fat | 8 g |
| sat. fat | 1 g |
| carb | 28 g |
| fibre | 10 g |
| chol | 0 mg |
| 1 | - |
| sodium | 280 mg |
| % RDI: | - |
| calcium | 21% |
| iron | 49% |
| vit A | 71% |
| vit C | 13% |
| folate | 40% |
Suggested Recipes
-
2 tbsp (25 mL) cornstarch
2 tbsp (25 mL) sodium-reduced soy sauce
2 tbsp (25 mL) black bean garlic sauce
2 tbsp (25 mL) oyster or hoisin sauce
1/4 tsp (1 mL) hot pepper sauce
1 tbsp (15 mL) vegetable oil
2 carrots, diced
6 green onions (green and white parts separated), sliced
3 cloves garlic, minced
1 tbsp (5 mL) minced gingerroot
1/8 tsp (0.5 mL) each ground cloves and pepper
1 pkg (12 oz/340 g) precooked ground soy protein mixture
1 pkg (454 g) medium-firm_tofu, drained and cut_into 3/4-inch (2 cm) cubes
1 can (10 oz/300 g) sliced mushrooms
3/4 cup (175 mL) frozen peas or cut green beans
Preparation:
In small bowl, whisk cornstarch, soy sauce, black bean sauce, oyster sauce and hot pepper sauce; set aside.
In wok, heat oil over medium-high heat; stir-fry carrots, white parts of onions, garlic, ginger, cloves and pepper until vegetables are tender, about 6 minutes. Add soy protein; heat through, about 1 minute.
Stir in cornstarch mixture and 1-3/4 cups (425 mL) water; bring to boil. Add tofu and mushrooms; cover and cook over low heat until thickened, about 10 minutes.
Stir in peas and green parts of onions; cook for 1 minute.
In wok, heat oil over medium-high heat; stir-fry carrots, white parts of onions, garlic, ginger, cloves and pepper until vegetables are tender, about 6 minutes. Add soy protein; heat through, about 1 minute.
Stir in cornstarch mixture and 1-3/4 cups (425 mL) water; bring to boil. Add tofu and mushrooms; cover and cook over low heat until thickened, about 10 minutes.
Stir in peas and green parts of onions; cook for 1 minute.
Tags:
Main Course; Grains; Tofu; Vegetables; Stir-fry; Make It Tonight; Vegetarian;
Source
Canadian Living Magazine: March 2007
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