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Thursday, July 2, 2015

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

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