Thursday, April 30, 2009

Peanut Broccoli Tofu Stir Fry

This recipe (see end of post) was originally inspired by one I found on, but I made my own version of it when I discovered that Tofu at Fresh and Easy was less than a dollar. I cheated by buying ready made bottled peanut thai sauce, but next time I make it (prob later this week) I think I will try the South Beach Diet version that Jeremy and Katy make. It's excellent and goes like this:

1/4 c creamy peanut butter
3 T soy sauce
2 T rice vinegar
1 T canola oil
8 ounces tofu or tempeh
4 garlic cloves, minced
1 lb mushrooms, sliced
2 red bell peppers, sliced
1 bunch of scallions, chopped

whisk together the peanut butter, 2 T of soy sauce, and the rice vinegar until smooth. Heat 1/2 T of oil in a large skillet or wok over high heat. Add tofu and cook, stirring frequently, until golden, about 4 minutes. Add remaining soy sauce and toss to coat. Transfer tofu to a plate.

Heat remaining oil in skillet over medium-high heat; add garlic and cook 30 seconds. Add mushrooms, scallions, and bell peppers; cook until the vegetables are crisp-tender, about 4 minutes. Add tofu and peanut butter mixture, toss until all ingredients are well coated, and serve.

Peanut-Broccoli Stir-fry

Prep: 30 min., Stand: 55 min., Cook: 10 min.

1 (16-oz.) package firm tofu
2 cups uncooked brown rice
1/2 teaspoon salt
1 1/2 cups vegetable broth
1 tablespoon light brown sugar
2 tablespoons fresh lime juice
2 tablespoons sweet chili sauce
2 tablespoons creamy peanut butter
1 tablespoon lite soy sauce
1 teaspoon grated fresh ginger
3/4 teaspoon cornstarch
1 tablespoon peanut or vegetable oil
1 teaspoon dark sesame oil
2 cups fresh broccoli florets
1 cup carrot sticks
2 tablespoons chopped peanuts
Garnish: lime wedges

1. Place tofu between 2 flat plates. Weight the top with a heavy can. (Sides of tofu should be bulging slightly but not cracking.) Let stand 45 minutes; discard liquid. Cut tofu into 1/2-inch cubes.

2. Prepare rice according to package directions, adding 1/2 tsp. salt.

3. Meanwhile, combine vegetable broth and next 7 ingredients in a medium bowl, stirring well. Add tofu, and toss to coat. Let stand 10 minutes. Remove tofu from marinade, reserving marinade.

4. Heat oils in a nonstick skillet or wok over high heat 1 minute. Add tofu, and stir-fry 4 to 5 minutes or until browned. Remove tofu. Add broccoli and carrot sticks; stir-fry 2 minutes. Add reserved marinade, and bring to a boil. Cook, stirring constantly, 2 minutes or until thickened; stir in cooked tofu. Serve over hot cooked rice. Sprinkle with chopped peanuts. Garnish, if desired.

Yield: Makes 6 servings

CALORIES 400 (0.0% from fat); FAT 13g (sat 2.1g,mono 3.8g,poly 2.7g); IRON 2.4mg; CHOLESTEROL 0.0mg; CALCIUM 188mg; CARBOHYDRATE 58g; SODIUM 633mg; PROTEIN 15.3g; FIBER 5.8g

Southern Living, JANUARY 2008

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