HEART HEALTHY RECIPE (DINNER): EASY STIR FRY WITH TOFU

·         12 ounces firm tofu, cubed

·         1 cup light orange juice (or fresh     squeezed)

·         ¼ cup chicken broth

·         1 TBSP cornstarch

·         4 TBSP light soy sauce

·         1 TBSP toasted sesame oil

·         1 TBSP minced garlic

·         1 TBSP grated fresh ginger

·         1 pound package frozen stir fry vegetables

1.      Mix the orange juice, chicken broth, light soy sauce, minced garlic and grated ginger and add cubed tofu

2.      Marinated for 8 hours or overnight

3.      Place 1 tablespoon toasted sesame oil in wok

4.      Remove tofu from marinade and add to wok (do not discard marinade)

5.      Stir fry tofu 5-8 minutes

6.      Add frozen vegetables and stir fry 2-3 minutes covered

7.      Add left-over marinade to tofu and vegetables

8.      Mix 1 tablespoon cornstarch with 2-3 tablespoons water and stir into tofu mixture; cook until slightly thickened

Servings:  4

Serving size:  1 cup

Nutritional Information

Calories:  60

Fat:  0 g

Saturated Fat: 0 g                   TIP:             

Cholesterol:  0 mg                  If served over ½ cup of rice, add 120 calories.

Sodium:  70 mg                    

Carbohydrate:  10 g                      

Fiber:  3 g

Protein:  3 g

"The Perfect Day"
By: Nanette Cameron, RD