Sweet Hot Tofu
Ingredients:
1 (3 1/2 ounce) bag boil-in-bag long-grain rice
2 teaspoons canola oil
1 (14-ounce) package firm reduced-fat tofu, cut into 1-inch cubes
2/3 cup fat-free, less-sodium chicken broth
1/4 cup hoisin sauce
1 tablespoon sherry
2 teaspoons low-sodium soy sauce
1 teaspoon cornstarch
1 teaspoon honey
1/2 teaspoon dark sesame oil
dash of crushed red pepper
2 teaspoons bottled minced ginger
2 teaspoons bottled minced garlic
1/3 cup thinly sliced green onions
Cooking Instructions:
1. Prepare rice according to package directions, omitting fat and salt.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add tofu, and sauté 5 minutes or until lightly browned. Remove from pan.
3. Combine broth and next 7 ingredients, stirring well with a whisk.
4. Add ginger, garlic, and onions to pan; sauté 30 seconds. Stir in broth mixture; cook 1 minute or until thickened, stirring constantly. Add tofu to pan; cook 30 seconds, stirring gently to coat. spoon rice onto each of 4 plates; top each serving with tofu mixture. Yield: 4 servings (serving size: about 1/2 cup rice and about 1/2 cup tofu mixture).
Calories: 275
Fat: 7.9 g (1 gram saturated fat)
Protein: 14.1 g
Carb: 36.1 g
Fiber: 3.2 g
Cholesterol: 0.5 mg
Iron: 2.6 mg
Sodium: 425 mg
Calcium: 55 mg
Source:
Cooking Light: Annual Recipes 2006. Ed. Heather Averett. 1st printing. Birmingham: Oxmoor House, 2005