Meat Alt: broccoli walnut stir fry with tofu

[Guest guest]

(i've not tested this)

 

 

* Exported from MasterCook *

 

Broccoli Walnut Stir Fry with Tofu

 

Recipe By :TriColor Diet by Martin Katahn

Serving Size : 4 Preparation Time :0:00

Categories : Tofu

 

Amount Measure Ingredient -- Preparation Method

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

1 cup water

1/2 teaspoon salt

2 carrots -- thinly sliced

1 bunch broccoli

1 pound firm tofu -- cut in 1-inch cubes

2 tablespoons oil -- divided

2 onions -- thinly sliced

1 cup mushrooms -- sliced

1 cup walnuts

1 tablespoon cornstarch

3 tablespoons tamari soy sauce

1/4 teaspoon crushed red pepper flakes

 

PREP: Use just the flowerets and 1 inch of the stem from the broccoli. (Reserve

the remainder of the stalks for pasta sauce or soups.)

 

1. Using a 2-quart saucepan, bring water and salt to a boil and drop in the

carrots and broccoli. Cook 1 minute then drain, reserving the liquid.

 

2. In a large skillet, brown the tofu lightly in 1 tablespoon of the oil over

medium heat.

 

3. With a slotted spoon, remove from skillet and reserve.

 

4. Put the remainder of the oil in the skillet and saute the onions over medium

heat.

 

5. Add the mushrooms, walnuts, carrots, and broccoli and stir.

 

6. Add the tofu and stir.

 

7. To the reserved vegetable liquid add the cornstarch, tamari sauce, and hot

red pepper. Pour over the vegetables and tofu, stir, and cook until bubbling.

 

TIP: If you don't use the entire package of tofu in a recipe, the remainder

keeps very well for up to a week if you put it in a container and cover with

cold water. Change the water every day until you use it all up.

 

S(Edited by):

" Hanneman (kitpath) on 04-Sep-2001 "

Copyright:

" © 1996 Katahn Associates ISBN039303920X "

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

 

Per Serving (excluding unknown items): 409 Calories; 28g Fat (56.9% calories

from fat); 20g Protein; 28g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol;

1090mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 3 1/2 Vegetable; 5

Fat; 0 Other Carbohydrates.

 

NOTES : Among one of our favorites. We use firm tofu: it's easy to work with and

is readily available. This dish is served hot over brown or wild rice.-mk

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 5866