Sesame Stir-Fried Broccoli and Brown Rice

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* Exported from MasterCook *

 

Sesame Stir-Fried Broccoli and Brown Rice

 

Recipe By :Andrea Chesman

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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

1 pound firm tofu

1 1/2 cups uncooked brown rice

3 1/3 cups water

3 large stalks of broccoli -- florets and peeled, chopped stems

2 tablespoons sesame oil

4 garlic cloves -- minced

1 small onion -- cut in slivers

3 tablespoons soy sauce or tamari

2 teaspoons chili paste with garlic -- optional

2 tablespoons toasted sesame seeds

 

YIELD: 4 To 6 SERVINGS

 

This was satisfying when it was a house standard in my first apartment and it is

satisfying today. Along the way there has been a little refinementdraining the

tofu and steaming the broccoli to improve texture, and adding a little chili

paste with garlic for those who insist on a little spice with every meal.

 

Wrap the tofu in a clean kitchen towel or paper towels. Place on a plate or

cutting board and weight down with another board or heavy plate topped with a

weight (such as a filled juice can). This will force out excess moisture from

the tofu. Leave to drain for 30 minutes. Cut into 1/2-inch cubes.

 

Meanwhile, combine the rice with the water in a medium saucepan. Cover and bring

to a boil. Then reduce the heat and cook at a gentle boil until the rice is

tender, 35 to 40 minutes. Drain off any excess water, if necessary.

 

Steam the broccoli until just barely tender, about 3 minutes. Plunge into cold

water to stop the cooking. Drain.

 

In a large wok or skillet, heat the oil. Add the garlic and onion and saute

until the onion is limp, about 3 minutes. Add the broccoli and stirfry for 2

minutes. Add the cooked rice, tofu, soy sauce, and chili paste (if using) and

stir-fry until the tofu is heated through and the mixture is well combined,

about 3 minutes. Serve at once, topping each serving with a sprinkling of sesame

seeds.

 

Calories 450 * Protein 17 gm * Fat 14 gm * Percent of calories from fat 28% *

Cholesterol 0 mg * Dietary fiber 2 gm Sodium 834 mg * Calcium 125 mg

 

 

 

Source:

" 366 Delicious Ways to Cook Rice, Beans, and Grains "

Copyright:

" 1998 Andrea Chesman "

 

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Per Serving (excluding unknown items): 185 Calories; 14g Fat (63.3% calories

from fat); 10g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 18mg

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

Fat.

 

 

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