Guest guest Posted April 24, 2007 Report Share Posted April 24, 2007 Did you check out the fat content in the 1/2 cup Szechwan sauce? My guess is that combined with the tofu and olive oil is where the fat content is from. I don't know why the fat in this comes out so high. Must be the tofu. > > @@@@@ > 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. > 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. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 24, 2007 Report Share Posted April 24, 2007 If I remember my fat grams correctly, the olive oil alone should cover about 30 grams of fat (for the whole dish). I haven't used enough tofu to know the fat grams there. And the Szechuan sauce probably does have some fat also - the prepared stuff usually does. Could you substitute the prepared for the package mix? I don't know if it might have fewer grams of fat. On Behalf Of Kathleen M. Pelley Tuesday, April 24, 2007 5:26 PM Re: Asian Quickie Stir-Fry Dinner--fat content Did you check out the fat content in the 1/2 cup Szechwan sauce? My guess is that combined with the tofu and olive oil is where the fat content is from. I don't know why the fat in this comes out so high. Must be the tofu. > > @@@@@ > 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. > 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. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 24, 2007 Report Share Posted April 24, 2007 Easy to use lite tofu! and 1 tab oil. Most Chinese bottled sauces are FF. Mary-Anne gourmet-garden-of-spicy-vegetarian- eatin , " Kathleen M. Pelley " <kmpelley wrote: > > Did you check out the fat content in the 1/2 cup Szechwan sauce? My > guess is that combined with the tofu and olive oil is where the fat > content is from. > > > I don't know why the fat in this comes out so high. Must be the tofu. > > > > @@@@@ > > 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. > > 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. > Quote Link to comment Share on other sites More sharing options...
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