Marinated Tofu with Edamame Stir-Fry

Marinated Tofu with Edamame Stir-Fry

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From: Diabetic Living Magazine

This Asian-inspired recipe uses vegetarian protein and packs in a variety of vegetables and delicious flavor. Buy extra firm tofu to prevent it from breaking apart while stir-frying this flavorful recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¼ cup rice vinegar
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon honey
  • 2 cloves garlic, minced
  • 1 (16 ounce) package firm or extra-firm tofu (fresh bean curd), drained and cut into 4 slices
  • Nonstick cooking spray
  • 3 cups sliced, stemmed shiitake mushrooms and/or button mushrooms
  • 2 red, yellow, and/or orange sweet peppers, seeded and cut into bite-size strips
  • ½ cup chopped red onion
  • 4 cups coarsely shredded bok choy
  • 1 cup frozen shelled sweet soybeans (edamame), thawed
  • ½ teaspoon cornstarch
  • 1 tablespoon sesame seeds, toasted
  • ¼ teaspoon crushed red pepper (optional)

Preparation

  • Prep

  • Ready In

  1. In a 2-quart rectangular baking dish, combine vinegar, soy sauce, 1 tablespoon of the sesame oil, the honey, ginger, and garlic. Add tofu slices, turning to coat. Marinate at room temperature for 30 minutes, turning tofu once halfway through marinating time.
  2. Coat an unheated nonstick grill pan with nonstick spray. Preheat over medium-high heat. Transfer tofu slices to grill pan, reserving marinade in the baking dish. Cook tofu for 4 to 6 minutes or until heated through and starting to brown, turning once halfway through cooking.
  3. Meanwhile, in a large nonstick skillet, heat the remaining 1 tablespoon sesame oil over medium-high heat. Add mushrooms, sweet peppers, and red onion. Cook and stir for 3 to 5 minutes or until crisp-tender. Add bok choy and edamame. Cook and stir for 2 to 3 minutes more or until bok choy is wilted. Whisk cornstarch into the reserved marinade; add to vegetable mixture. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.
  4. Divide vegetable mixture among four serving bowls or plates. If desired, cut tofu slices in half. Place tofu on top of vegetable mixture. Sprinkle with sesame seeds and, if desired, crushed red pepper.

Nutrition information

  • Serving size: 1 slice tofu and about 1 cup vegetable mixture
  • Per serving: 323 calories; 15 g fat(1 g sat); 6 g fiber; 25 g carbohydrates; 21 g protein; 97 mcg folate; 0 mg cholesterol; 13 g sugars; 4,483 IU vitamin A; 137 mg vitamin C; 304 mg calcium; 4 mg iron; 323 mg sodium; 610 mg potassium
  • Nutrition Bonus: Vitamin C (228% daily value), Vitamin A (90% dv), Calcium (30% dv), Folate (24% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ vegetable, 2 fat, 2 lean meat, 1 starch

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