Recipe: Tofu-vegetable stir fry
Tofu contains soy protein, making it a good way to get protein without eating meat. The flavorings in this recipe make tofu an appealing alternative.
1 pound firm tofu (available in the refrigerator case of many grocery stores and health food stores)
8 cups sliced vegetables, such as onions, carrots, red peppers, green peppers, mushrooms, broccoli, asparagus and bamboo shoots
1 tablespoon canola oil
1/4 cup dry sherry
1/4 cup low sodium soy sauce
2 cloves garlic, pressed
2 tablespoons light brown sugar
1 teaspoon finely chopped ginger root
1 teaspoon sesame oil
1 teaspoon arrowroot (You can also use cornstarch.*)
- Slice the tofu into 1/2 inch slices. Press between layered paper towels or clean kitchen towels to dry well.
- Cut tofu slices into 1-inch cubes. Arrange on a plate with the prepared vegetables. Keep vegetables separated by variety.
- In a bowl, stir together the sauce ingredients, except for the arrowroot powder, until the sugar dissolves.
- In a separate bowl, mix arrowroot powder and cold water (about 1 teaspoon or enough to dissolve the powder). Add to sauce, stir well and set aside.
- Preheat a large skillet or wok. Add the canola oil and vegetables.
- Cook the sturdier vegetables first and the more tender ones last. Stir vegetables constantly, over a medium-high heat, until just crisp tender.
- Add the tofu and stir very carefully until the tofu is heated.
- Stir sauce and pour around the edge of the wok or skillet. Stir vegetables around in sauce as it thickens.
- Remove from heat as soon as sauce is thickened.
- Serve over rice or noodles.*
*Option not included in nutrition facts.
Second trimester: Exercise and nutrition
Foods that have protein
Month 5: Halfway there
Allina Pregnancy Care
Source: Ask Dr. Weil; Allina.com recipes
First published: 01/04/2000
Last updated: 01/05/2012
Reviewed by: Allina Health's Patient Education Department