Tofu and Vegetable Stir-Fry

Preparation

1. Step 1

   Preheat the oven to 400°F. Lightly spray a rimmed baking sheet with cooking spray.

   Step 2

   Put the tofu in a medium bowl. Sprinkle with 1 tablespoon soy sauce and 1 tablespoon broth, stirring well. Place the tofu in a single layer on the baking sheet.

   Step 3

   Bake for 30 minutes.

   Step 4

   Meanwhile, in a small skillet over low heat, dry-roast the sesame seeds for about 2 minutes, or just until fragrant and golden, stirring frequently. Watch carefully so they do not get too brown. Pour onto a small plate. Set aside.

   Step 5

   In a small bowl, stir together the cornstarch, gingerroot, red pepper flakes, remaining 1 tablespoon soy sauce, and remaining 2/3 cup broth. Set aside.

   Step 6

   When the tofu has about 20 minutes of baking time remaining, lightly spray a large skillet with cooking spray. Cook the asparagus, bell pepper, onion, and garlic over medium-high heat for 4 minutes, stirring frequently.

   Step 7

   Stir in the bean sprouts. Cook for 2 minutes, stirring frequently.

   Step 8

   Stir the cornstarch mixture. Stir into the asparagus mixture. Cook for 1 to 2 minutes, or until thickened and bubbly, stirring constantly.

   Step 9

   Gently stir in the tofu. Cook for 1 to 2 minutes, or until heated through. Sprinkle with the sesame seeds.

2. nutrition information

   Step 10

   (Per Serving)

   Step 11

   Calories: 200

   Step 12

   Total Fat: 6.0g

   Step 13

   Saturated: 0.5g

   Step 14

   Trans: 0.0g

   Step 15

   Polyunsaturated: 1.5g

   Step 16

   Monounsaturated: 3.5g

   Step 17

   Cholesterol: 0mg

   Step 18

   Sodium: 275mg

   Step 19

   Carbohydrates: 18g

   Step 20

   Fiber: 5g

   Step 21

   Sugars: 5g

   Step 22

   Protein: 19g

   Step 23

   Dietary Exchanges

   Step 24

   1/2 Starch

   Step 25

   1 Vegetable

   Step 26

   2 Lean Meat