dinner: tofu stir fried with green beans

[Guest guest]

Last nights dinner stirfried green beans with tofu. but first we made a hot and

sour soup with Knorr's mix -- adding tofu to it (omitting the egg they suggest)

and adding bell peppers and napa cabbage shreds.

 

the first time we tried knorr's mix it was wonderful. I think they've tamed it

since then!!! we added both vinegar and peppers when we served it.

 

here is the recipe for the easy stir fry.

(cross posting: this was good!-)

 

 

* Exported from MasterCook *

 

Tofu Stir Fried with Beans and Cilantro 5pts

 

Recipe By :KP Slimmer Meals, Hanneman 2002-02

Serving Size : 2 Preparation Time :0:00

Categories : KPSlim2 Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1/3 pound Azumaya Tofu Lite Extra Firm -- (Low-sodium)

1/2 cup jasmine rice

1 1/2 cups water

VEGETABLES:

2 tablespoons chopped fresh cilantro

1/2 teaspoon dried basil

1 large garlic clove -- chopped

1/4 teaspoon minced ginger root

pinch red pepper flakes

1/4 teaspoon ground coriander

pinch orange zest (optional)

1 tablespoon diced green chile -- (roasted)

1 green onion

1/4 pound green beans

FINISHING:

cooking spray

1 teaspoon vegetable oil -- divided

2 tablespoons stir-fry sauce

2 tablespoons water

 

1. Drain and press the tofu. Set aside in the refrigerator while preparing the

other ingredients.

 

2. Rinse the rice. Place in a saucepan with the water and bring to a boil. Boil

1 minute. Cover. Reduce heat to lowest setting. Steam until cooked (20 minutes);

keep warm.

 

3. Meanwhile, prepare the vegetables, putting them in a bowl in the order

listed. Trim green onion; discard discolored green tops. Slice in half

lengthwise and thinly slice on a diagonal. Cut the green beans into 3/4-inch

lengths.

 

4. Remove tofu from refrigerator. Cut into 3/4-inch pieces. Optional: dust

lightly with Wondra. Put aside separately.

 

5. STIR-FRY: Heat wok. When hot, spray; add half the oil. Rotate pan. When the

oil shimmers and spreads, add the contents of the bowl; do not stir until the

pan regains heat. Stir fry until the beans are almost crisp tender. Make space

in the center of the wok. Add the remaining oil; when hot, add the tofu cubes.

do not stir. When lightly brown, Gently turn the tofu to brown the other side.

Remove from heat. Add the sauce and water. Cover and let stand 2 minutes. Serve

on rice.

 

EACH SERVING has 290 Calories; 5g Fat (16.2% calories from fat); 15g Protein;

47g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 657mg Sodium. WW 5 POINTS

~~~

 

TOFU - see http://www.vitasoy-usa.com/ for information about Azumaya Tofu Lite

Extra Firm: 2 1/2 ounce serving has 57 calories, 2g fat, 77mg sodium.

 

HERBS: Use fresh basil when available: especially Thai basil; or a little mint.

 

STIR-FRY SAUCE: try teriyaki; shiitake mushroom; black bean etc.

 

FROZEN green beans may be used. TIP - If fresh green beans are tough; boil for

1 to 2 minutes; shock in ice water; drain well.

 

Description:

" stirfry with sauce on rice "

Source:

" http://home.earthlink.net/~kitpath/ "

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

 

Per Serving (excluding unknown items): 290 Calories; 5g Fat (16.2% calories from

fat); 15g Protein; 47g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 657mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

 

NOTES : We prefer the texture of firm tofu for stir fry; reserving silken for

soup. This meal comes together quickly but the flavor it develops is complex.

TOFU NIGHT Menu: hot and sour soup (Knorr's mix) with tofu, colorful diced bell

peppers, a few leaves of napa cabbage, shredded. Followed by a napa cabbage slaw

with mandarin orange segments; the stir fry; jasmine tea.

 

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

..

=^..^= PatH http://home.earthlink.net/~kitpath/

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