Name: Marinated Tofu with Edamame Stir-Fry
Total time: 40 min
Ingredients: 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

Directions

Step 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.

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Step 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.
Step 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.
Step 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 Facts

Serving Size: 1 slice tofu and about 1 cup vegetable mixture

Per Serving:

323 calories; protein 20.5g; carbohydrates 24.6g; dietary fiber 6.2g; sugars 13.2g; fat 15.4g; saturated fat 1.5g; vitamin a iu 4483.2IU; vitamin c 137.2mg; folate 97.2mcg; calcium 304.2mg; iron 4.2mg; magnesium 114mg; potassium 609.9mg; sodium 323.1mg.

Exchanges:

2 1/2 vegetable, 2 fat, 2 lean meat, 1 starch

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Ingredients

Directions

Nutrition Facts