Sichuan-Style Tofu with Mushrooms - 9 g carbohydrate; 3 g fiber

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Sichuan-Style Tofu with Mushrooms

 

14 ounces water-packed firm tofu, rinsed

1/2 teaspoon salt

2 tablespoons canola oil, divided

2 cloves garlic, smashed

2 scallions, trimmed and chopped

1 1/2 cups sliced white mushrooms, (about 4 ounces)

Sichuan Sauce, (recipe follows)

 

 

 

1. Place tofu on several paper towels and sprinkle with 1/4 teaspoon salt. Turn

tofu over, sprinkle with the remaining 1/4 teaspoon salt, place more paper

towels on top and weight the tofu down with a plate. Set aside for 5 minutes.

Cut the tofu into roughly 1-inch cubes.

 

2. Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead

of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil;

add garlic and scallions and stir-fry until fragrant, 10 seconds. Add mushrooms

and stir-fry until just beginning to soften, 1 minute. Transfer to a plate.

 

3. Swirl the remaining 1 tablespoon oil into the pan, reduce the heat to medium,

add the tofu and pan-fry, turning midway through cooking, until it begins to

brown, about 3 minutes. Swirl in Sichuan Sauce and the mushroom mixture;

increase the heat to high and stir-fry until the tofu is just heated through and

the sauce clings to it, 30 seconds to 1 minute. Discard the garlic. Serve

immediately.

 

Makes 4 servings, about 3/4 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

 

Source: EatingWell, Feb/March 2005

Formatted by Chupa Babi: 03.28.08

 

NUTRITION INFORMATION: Per serving: 233 calories; 16 g fat (2 g sat, 6 g mono);

0 mg cholesterol; 9 g carbohydrate; 17 g protein; 3 g fiber; 383 mg sodium; 448

mg potassium.

 

Nutrition Bonus: Calcium (70% daily value), Selenium (29% dv), Magnesium (16%

dv), Iron (15% dv).

 

0 Carbohydrate Servings

 

TIP: Chinkiang is a dark, slightly sweet vinegar with a smoky flavor. It is

available in many Asian specialty markets. If unavailable, balsamic vinegar is

an acceptable substitute.

 

Because of the high moisture content of tofu, it can go from a stir-fry to a

braise in seconds. We also recommend salting and drying the tofu in paper towels

so oil doesn't splatter during frying.

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Sichuan Sauce

3 tablespoons reduced-sodium chicken broth

1 tablespoon tomato paste

2 teaspoons Chinkiang vinegar (see Ingredient Note) or balsamic vinegar

1 teaspoon sugar

1 teaspoon reduced-sodium soy sauce

1/2 teaspoon sesame oil

1/4 teaspoon cornstarch

1/4 teaspoon crushed red pepper, or to taste

 

 

 

 

 

Whisk broth, tomato paste, vinegar, sugar, soy sauce, oil, cornstarch and red

pepper in a small bowl.

 

Makes 1/3 cup, for 4 servings

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

 

Source: EatingWell, Feb/March 2005

Formatted by Chupa Babi: 03.28.08

 

NUTRITION INFORMATION: Per serving: 15 calories; 1 g fat (0 g sat, 0 g mono); 0

mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 75 mg sodium; 56 mg

potassium.

 

Once you try this versatile stir-fry sauce it will become a staple in your

weeknight dinner repertoire.

 

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