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Asparagus Tofu Stir-Fry




Source of Recipe


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Asparagus Tofu Stir-Fry

Light & Tasty June/July 2007
4 reviews rate this recipe 4.5 of 5 stars.
Exchanges
Prep: 15 min. Cook: 20 min.
Yield: 4 servings.

“With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite,” says Phyllis Smith of Chimacum, Washington. “I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies.”

Ingredients:
• 1 tablespoon cornstarch
• 1/2 teaspoon sugar
• 1-1/4 cups vegetable broth
• 4 teaspoons reduced-sodium soy sauce
• 2 teaspoons minced fresh gingerroot, divided
• 3 teaspoons canola oil, divided
• 1 pound fresh asparagus, trimmed and cut into 1-inch pieces
• 1 medium yellow summer squash, halved and sliced
• 2 green onions, thinly sliced
• 1 package (14 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 cups hot cooked brown rice
• 2 tablespoons sliced almonds, toasted

Directions
1. In a small bowl, combine the cornstarch, sugar, broth and soy sauce until smooth; set aside.

2. In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm.

3. In the same pan, stir-fry tofu, salt, pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Remove and keep warm.

4. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add asparagus mixture and tofu; heat through. Serve with rice; sprinkle with almonds.

1 cup stir-fry with 1/2 cup rice equals 278 calories, 11 g fat (1 g saturated fat), 0 cholesterol, 682 mg sodium, 34 g carbohydrate, 4 g fiber, 14 g protein. ++++ Diabetic Exchanges: 2 starch, 1 lean meat 1 vegetable 1 fat.