You can make this dish in a wok or a large frying pan. If you're not feeling vegetarian, you can add shrimp. It can be served over brown rice or rice noodles. It takes only minutes to prepare.
1/2 pound extra-firm tofu
4 tablespoons reduced-sodium soy sauce
2 tablespoons water
1 clove garlic, minced
1 teaspoon fresh ginger, peeled and chopped fine
1 tablespoon vegetable oil
1 large onion, cut in half and sliced
1 red bell pepper, cut in matchstick strips
1/2 cup sliced mushrooms
1/4 pound snow peas (about 1 cup)
1 cup small broccoli florets
1 bunch scallions, sliced
Drain and dry tofu with paper towels. Cut into 1/2-inch cubes. Combine soy sauce, water, garlic, and ginger in wok (or frying pan). Add tofu chunks and cook over medium high heat for about five minutes, stirring gently, until all liquid is gone. Put tofu in a bowl and set aside.
Wipe wok and heat oil. Stir-fry onion and pepper until the mix is translucent. Add mushrooms, snow peas, and broccoli, stirring constantly, until vegetables are bright and still crisp. Return tofu to wok and heat thoroughly. Garnish with sliced scallions and serve.
Each serving contains approximately 283 calories, 22 g carbohydrates, 19.5 g protein, 13 g fat, 1,174 mg sodium, and 6 g fiber.