Stir Fry with Tofu

2 cups cooked brown rice

1 lb. pkg. firm tofu (not silken), cut in cubes

4 Tbsp. light soy sauce

2 tsp. cornstarch

½ cup orange juice

1 Tbsp. sesame oil

1 tsp. canola oil

2 tsp. minced garlic

1 Tbsp. grated fresh ginger

1 cup sliced carrots

1 cup sliced mushrooms

2 cup broccoli florets

Cook rice if necessary.

Combine the soy sauce, cornstarch, orange juice and sesame oil in a small bowl.

Heat a large non-stick skillet or wok over high heat.  Sauté tofu in 1 tsp. oil until golden.   Remove from pan, add to bowl with soy sauce mixture, and keep warm.

Add the veggies and sauté until crisp-tender, about 4-5 minutes.  Add the tofu along with the marinade and cook briefly.  Serve hot over brown rice.

Notes:

  • To make this dish faster use 16-ounce package of stir fry vegetables instead of the carrots, mushrooms and broccoli. - Vary the vegetables to include bell peppers in red, yellow, orange or green; pea pods, Chinese cabbage, kale onions, zucchini or whatever you desire.
  • Sodium in light soy sauces varies from 380 to 900 mg check labels.

Yield: 4- servings (1/2 cup rice + 1 cup stir fry mixture)

PER SERVING:
CALORIES: 260
FAT: 8g  
SATURATED FAT: 1.5g
CHOLESTEROL: 0mg
SODIUM: 536mg
CARBOHYDRATE: 35g
FIBER: 5g     
PROTEIN: 14g

WeightWatchers Points:  5

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