Stir-Fried Bok Choy and Tofu
ingredients
1 1/2 Tbsp. canola or peanut oil, divided
3 tsp. peeled, grated ginger
2 garlic cloves, minced
8 oz. extra-firm, light tofu, cut into 1-inch cubes
1/2 medium onion, thinly sliced
1 small red pepper, thinly sliced
2 cups coarsely chopped bok choy
Sauce
1/3 cup fat-free, reduced-sodium vegetable broth
2 Tbsp. light soy sauce
2 Tbsp. rice wine or rice vinegar
2 tsp. sugar
2 tsp. arrowroot or cornstarch
preparation
4 servings
Preparation time: 25 minutes
Cooking time: 10 minutes
1. Combine the sauce ingredients and set aside.
2. Heat half the oil in a wok or heavy skillet over high heat. Swirl the oil to coat. Add the ginger and garlic and sauté for 30 seconds. Add the tofu and stir-fry for 4 to 5 minutes until browned. Remove the tofu from the wok and set it aside on a plate.
3. Heat the remaining oil and stir-fry the onion and red pepper for 3 to 4 minutes until vegetables are tender, but still crisp. Add the bok choy and stir fry for 2 minutes.
4. Give the sauce a quick stir and add it to the wok. Add the tofu back to the wok. Stir gently just until the sauce is thickened.
nutrition
Serving Size: 1 cup
Vegetable exchanges: 2
Medium fat meat exchanges: 1
Amount Per Serving
Calories: 115
Calories From Fat: 52
Total Fat: 6 grams
Saturated Fat: .5 gram
Cholesterol: 0 milligrams
Sodium: 387 milligrams
Total Carbohydrate: 10 grams
Dietary Fiber: 1 gram
Sugars: 6 grams
Protein: 6 grams
