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Tofu Broccoli Stir Fry

Ingredients
 

2/3 cup water
2 tbsp dry sherry
2 tbsp reduced-sodium soy sauce
4 tsp cornstarch
1 tsp grd ginger
1/4 tsp crushed red pepper
1 nonstick spray coating
2 cl garlic, minced
3 cup broccoli, cut into bite-size pieces
1/2 cup onion, cut into wedges
1 cup fresh bean sprouts
1 lb tofu, fresh (bean curd) cut int
1 1/3 cup cooked brown rice, hot



 
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Preparation
 
For sauce, stir together water, sherry, soy sauce, cornstarch,
ginger, and red pepper; set aside. Spray a cold wok or large skillet
with non-stick coating. Preheat the work or skillet over medium
heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for
3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts,
stir-fry for 1 minutes. Push vegetables from the center of the wok or
skillet. Stir sauce; add to the center of the wok or skillet. Cook
and stir till thickened and bubbly. Cook and stir for 1 minute. Stir
vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1 1/2 VEGETABLE EXCHANGES +
1/2 FAT EXCHANGE

Brought to you and yours by Nancy O Brion and her Meal-Master Source:
Better Homes and Gardens Diabetic Cook Book.

 

 
Servings:
4


 

 

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