VEGAN--Asparagus & Tofu Stir-Fry

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Asparagus and Tofu Stir-Fry

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Taste For Living

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/4 cups vegetable stock or mushroom broth

4 tablespoons low-sodium tamari soy sauce

3 tablespoons cornstarch

16 ounces firm low-fat tofu -- cut into large dice

2 tablespoons mirin -- (Japanese seasoning wine)

1 tablespoon MSG-free Chinese black bean sauce

2 teaspoons canola oil

1 1/4 pounds asparagus -- trimmed and cut into 2 1/2 " lengths

4 ounces shiitake mushrooms -- stems removed, caps sliced (2

cups)

1 8 oz can water chestnuts -- drained, rinsed and sliced

1 tablespoon minced fresh ginger

1 tablespoon minced shallots

1 teaspoon minced garlic

2 tablespoons thinly sliced green onions -- (green part only)

 

 

In a shallow bowl, combine 1/4 cup stock or broth, 1 tablespoon soy sauce and 1

tablespoon cornstarch. Add tofu pieces and stir gently to coat with the

marinade. Set aside for 30 minutes.

 

In a small bowl, stir together mirin, black bean sauce, the remaining 1 cup

stock or broth, 3 tablespoons soy sauce and 2 tablespoons cornstarch. Set aside.

 

Heat oil in a well-seasoned wok or large nonstick skillet and set over medium

heat. Add the marinated tofu and sauté for 8 minutes, stirring occasionally. Add

asparagus and cook, stirring gently, for 3 minutes. Add mushrooms, water

chestnuts, ginger, shallots and garlic. Cook, stirring, for 3 minutes. Add

mirin/soy sauce mixture and cook until sauce thickens slightly, about 2 minutes.

 

Sprinkle with green onions before serving.

 

Source:

" www.tasteforliving.com "

 

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Per serving: 366 Calories (kcal); 10g Total Fat; (22% calories from fat); 18g

Protein; 57g Carbohydrate; 1mg Cholesterol; 1583mg Sodium

Food Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2

Fat; 0 Other Carbohydrates

 

Serving Ideas : Serve with brown rice or soba noodles for a deliciously filling

meal.

 

NOTES : Nutrition Bonus: In addition to soy protein and fiber, the recipe is a

good source of potassium and iron.

Nutr. Assoc. : 27237 1476 0 5290 4734 2255 0 0 0 905473 26076 0 0 679 0