Oriental Stir Fry
Category | Subcategory | Source |
---|---|---|
Vegetables | Other | Nutrition Education Sarah |
Ingredients
- 1/3 Cup chicken broth
- 1 1/2 Tbs soy sauce
- 1 tsp cider vinegar
- 2 tsp granulated sugar
- 1 1/2 tsp cornstarch
- 1 tsp Oriental sesame oil or veg.
- 1 1/2 cusp thin sliced carrots
- 2 stems bok choy cut 1/2 " pieces
- 1 1/2 cups sliced mushrooms
- 1 chopped green pepper
- 1/3 cup chopped scallions
- 1 large clove garlic pressed
- 1/2 tsp grated fresh ginger
- or 1/4 tsp ground ginger
- 10 o.z. firm or extra firm tofu
- cut into 1/4" cubes
- 2 cups cooked brown or white rice
- check labels.
Directions
- In a small bowl, stir together the broth, soy sauce, vinegar, sugar
- and cornstarch; set aside. In a 12 inch non-stick skillet, heat the
- oil over medium heat. Add carrots; stir fry for 4 minutes. Add bok
- choy, mushrooms and bell pepper; stir fry for 3 minutes. Add ginger,
- stir fry for 30 seconds. Stir the broth mixture and add to skillet;
- cook, stirring, for 1 minute or until thickened. Ad tofu, toss
- gently and heat throughtly about 2 minutes. Serve over rice.
- Serves 4, with 252 calories and 5 g fat per serving
- In a small bowl, stir together the broth, sou sauce, vinegar, sugar
- and cornstarch; set aside. In a 12 inch non-stick skillet, heat the
- oil over medium heat, add the carrots; stir-fry for 4 minutes. Add
- bok choy, mushrooms and bell pepper; stir fry fro 3 minutes. Add
- pepper flakes, if desired, along with scallions, garlic, ginger; stir-
- fry for 30 seconds. Stir the broth mix and add to skillet; cook,
- stirring, for 1 minute or thickened. Add tofu; toss gently and heat
- for about 2 minutes. Serve over rice.
- Serves 4, with 252 calories and 5 grams fat per serving.
- * Tofu made with calcium silfate is an excellent source of calcium,