Meatless Monday: Tofu and Green Bean Stir-fry

August 4, 2014 at 10:49 am Leave a comment

tofu green bean stirfry

Ingredients:
1/2 cup water, divided
1/4 cup reduced-sodium soy sauce
1 tablespoon tomato paste
2 teaspoons balsamic vinegar
2 teaspoons sugar
1/4-1/2 teaspoon crushed red pepper
1 teaspoon plus 2 tablespoons cornstarch, divided
1 14-ounce package extra-firm tofu, drained
2 tablespoons canola oil, divided
4 cups green beans, trimmed and cut in half
4 cloves garlic, minced
2 teaspoons minced fresh ginger

Preparation:
1.Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2.Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3.Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.
Tips & Notes Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

Nutrition per Serving:
218 calories
11 g fat
0 mg cholesterol
20 g carbohydrates
2 g added sugars
12 g protein
5 g fiber
672 mg sodium
364 mg potassium

 

*Recipe from Eating Well: http://www.EatingWell.com*

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Entry filed under: Calories, Carbohydrates, Diabetes, Diet/Nutrition, Recipes. Tags: , , , , , , , .

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