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Sesame-Crusted Tofu over Vegetables

http://www.eatingwell.com/recipes/sesame_crusted_tofu.html

From EatingWell:  May/June 2011, EatingWell Fast & Flavorful Meatless Meals (2011)

Marinated, sesame-crusted tofu tops a delightful medley of stir-fried vegetables that includes bok choy, bell pepper, scallions and snow peas. The recipe packs enough vegetables that all you need to add is a little short-grain brown rice to make it a meal.

4 servings, about 1 1/2 cups each | Active Time: 45 minutes | Total Time: 1 3/4 hours

Ingredients

Tofu & Marinade

Sauce

Vegetables

Preparation

  1. To prepare tofu & marinade: Fold a clean kitchen towel and place it on a cutting board or large plate. Set tofu on the towel. Put another folded clean towel over the tofu and place a flat, heavy weight (such as a skillet) on top; drain for 30 minutes.
  2. Combine garlic, ginger, soy sauce, mirin (or sherry), chile-garlic sauce and sesame oil in a bowl. Cut the drained tofu into 1-inch cubes. Add to the marinade and toss to coat. Cover and let marinate in the refrigerator for 30 minutes.
  3. To prepare sauce: Whisk water (or broth), soy sauce, mirin (or sherry), chile-garlic sauce, cornstarch and sesame oil in a small bowl. Set aside.
  4. To stir-fry tofu & vegetables: Toss the tofu with sesame seeds in a large bowl. Heat 1 teaspoons peanut oil in a large nonstick skillet over medium heat. Add the tofu and cook, turning often, until golden and crusty, 8 to 10 minutes. Cover and keep warm.
  5. Heat the remaining 1 teaspoons peanut oil in a wok or large nonstick skillet over medium-high heat. Add garlic and ginger; cook, stirring, until fragrant, about 30 seconds. Add bok choy, bell pepper, scallions and snow peas; cook, stirring, until the vegetables are crisp-tender, 5 to 7 minutes.
  6. Make a well in the vegetables; whisk the reserved sauce and add to the center of the pan. Bring the sauce to a boil, stirring, until thickened. Toss the vegetables with the sauce. Transfer to a large shallow serving bowl and top with the tofu.

Nutrition

Per serving : 232 Calories; 12 g Fat; 2 g Sat; 4 g Mono; 0 mg Cholesterol; 19 g Carbohydrates; 14 g Protein; 5 g Fiber; 483 mg Sodium; 1006 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 1 medium-fat meat, 1 1/2 fat

Tips & Notes