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Tofu and vegetable stir-fry

Preparation time: 35 minutes
Cooking time: 25 minutes

10 ounces firm tofu, cut into 1/2- to 3/4-inch cubes
1/3 cup lite (low-sodium) teriyaki sauce
1 tablespoon peanut oil
1 teaspoon minced garlic
1 small onion (2 inches in diameter), peeled and diced
1/4 teaspoon black pepper
1/4 cup low-sodium, fat-free chicken broth
1/2 teaspoon lite (low sodium) soy sauce
8 ounces broccoli florets, cut into bite-size pieces
4 ounces fresh white mushrooms, cleaned and quartered
1 small red pepper (about 2–2 1/2 inches in diameter), stemmed, seeds removed, chopped into bite-size pieces
1/2 cup sliced water chestnuts, drained
3 cups cooked brown rice (prepared according to package directions)

Place tofu pieces in a small bowl. Pour teriyaki sauce over cubes and stir to coat. Let sit 30 minutes to marinate at room temperature. Meanwhile, prepare vegetables as described above. Heat 1 tablespoon peanut oil over medium-high heat in a wok or large sauté pan. Add garlic, onion, and black pepper and stir-fry about 1 minute. Raise heat to high, and add marinated tofu (and any remaining teriyaki sauce within the bowl), chicken broth, and soy sauce; stir-fry 1 minute. Add broccoli, mushrooms, red pepper, and water chestnuts. Stir-fry 2–3 minutes until desired crispness of vegetables is reached. Serve each portion over 2/3 cup hot, cooked brown rice.

Yield: 4 servings
Serving size: 1 cup tofu mixture over 2/3 cup rice

Nutrition Facts

Per Serving:
  Calories: 280
  Carbohydrate: 40 g
  Protein: 12 g
  Fat: 8 g
  Saturated fat: 1 g
  Cholesterol: 0 mg
  Sodium: 226 mg
  Fiber: 5 g

  Exchanges per serving: 2 starch, 2 vegetable, 2 lean meat, 1 fat
  Carbohydrate choices: 2 1/2

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