Vegetable, Bean Sprout, and Tofu Stir-Fry

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* Exported from MasterCook *

 

Vegetable, Bean Sprout, and Tofu Stir-Fry

 

Recipe By :Marilyn Glenville

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons olive oil (about)

6 green onions -- cut across at an angle into 1-inch

lengths

1 to 2 red chiles -- deseeded and finely chopped

10 ounces tofu -- cut into small bite-sized pieces

2 sweet peppers (preferably red and yellow)

3 1/2 ounces sugar snap peas

3 1/2 ounces baby sweet corn -- halved

3 1/2 ounces broccoli -- separated into bite-sized pieces

3 1/2 ounces cherry tomatoes

3 1/2 ounces chestnut mushrooms -- halved

3 1/2 ounces bok choy, choy sum, or other Chinese

leaves -- torn into large pieces

7 ounces bean sprouts

soy sauce to taste

small splash of sesame oil

 

Stir-fries are so easy to make and so very good for you, as the nutrients from

the vegetables are not lost through heavy cooking. A varied mix of

phtoestrogens is provided in this tasty stir-fry, with the tofu, broccoli,

mushrooms and bean sprouts. There is also a plentiful supply of anti-aging and

anti-cancer antioxidants in the peppers, peas, sweet corn, broccoli, and

tomatoes.

 

Heat the oil in a large wok until quite hot and then add the green onions and

chiless. Stir-fry until wilted and armatic, about 2 to 3 minutes. Remove with

a slotted spoon and keep warm in a bowl.

 

Add the tofu and stir-fry until well-colored. Again remove from the wok with a

slotted spoon and keep warm in the bowl.

 

Add the peppers, peas, sweet corn, and broccoli and stir-fry for 2 or 3 minutes,

then add the tomatoes and mushrooms and stir-fry for 2 more minutes. Remove and

keep warm in the bowl.

 

Add the Chinese leaves to the wok and stir-fry until wilted. Now return all the

other items from the bowl to the wok, together with the bean sprouts. Turn over

a moderate heat for a minute or so, seasoning to taste with the soy sauce and

sesame oil, until all is warmed through. Serve at once.

 

Source:

" Natural Alternatives to HRT Cookbook "

Copyright:

" 2000 "

 

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Per Serving (excluding unknown items): 91 Calories; 4g Fat (31.7% calories from

fat); 9g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 19mg

Sodium. Exchanges: 1 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other

Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0