Asian Quickie Stir-Fry Dinner - 10 pts

[Guest guest]

I don't know why the fat in this comes out so high. Must be the tofu.

 

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Asian Quickie Stir-Fry Dinner - 10 pts

3 cups " 10-minute " instant cooked brown rice

1 16-ounce block firm tofu

1 tablespoon sesame seeds

2 tablespoons olive oil

1/2 cup bottled Szechwan sauce

1/2 cup water

1 16-ounce package Asian frozen vegetable medley mix

 

 

 

Prepare brown rice according to directions on box.

 

While rice is cooking, cut tofu into 1-inch chunks. Sprinkle with

sesame seeds. Heat olive oil in a large skillet or wok over medium-

high heat, add tofu and brown on all sides (about 1-2 minutes). Remove

from pan and place on a serving platter. Add Szechwan sauce and water

to pan. Stir until combined, then add frozen vegetables, stirring

often until vegetables are cooked through (about 3-4 minutes). Add

more sauce or water if needed. Pour over tofu. Ladle stir-fry mixture

over brown rice and serve immediately.

 

Serves: 4

Prep Time: 7 min.

Cook Time: 7 min.

 

Nutrition Boosters

* Stir in 2 cups frozen baby spinach and 2 cups frozen chopped carrots

along with frozen veggies. Adds: 20 calories, 2 g fiber, 37 mg

calcium, folate, vitamin A, magnesium and iron.

* Stir in 1/2 pound medium raw frozen shrimp along with vegetables.

Adds: 61 calories, 1 g fat, 12 g protein, 22 mg calcium and zinc.

 

Source: Shape Magazine, July 2003

Formatted by Chupa Babi in MC: 08.15.04

 

Nutrition Score per serving:

Calories 485 (Fat 28%); Fat 15; g Fiber 6

% Carbs 53; g Carbs 64; % Protein 19; g Protein 23 ;mg Sodium ;%

Calcium g Calcium 2.

 

ChupaNote: This is one of my favorite 'busy day' recipes. I always

have cooked brown rice in my frezzer in 2 cup portions. So I skip that

step and just add whatever veggies are in the fridge.

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