Dinners_Cookbook_508-compliant
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occoli with asian tofu (continued)<br />
4 Meanwhile, heat a large nonstick sauté pan coated<br />
with cooking spray. Add broccoli and sauté for<br />
about 5 minutes, until it turns bright green and<br />
becomes tender and crispy. Remove broccoli from<br />
pan and set aside.<br />
5 Heat a grill pan or flat sauté pan over high heat.<br />
Drain tofu, reserving marinade. Place on grill pan to<br />
heat for about 3 minutes. Gently turn. Heat the<br />
second side for 3 minutes.<br />
6 At the same time, in the sauté pan over medium-low<br />
heat, warm the peanut oil, crushed red pepper, and<br />
garlic until the garlic softens and begins to turn<br />
brown, about 30 seconds to 1 minute. Add broccoli<br />
and reserved marinade, and gently mix until wellcoated.<br />
7 Place two slices of tofu on each plate with<br />
one-quarter of the broccoli and marinade mixture.<br />
Sprinkle with sesame seeds (optional).<br />
main dishes vegetarian<br />
Tip: Delicious served on top of brown rice or Asian-style noodles (soba or udon).<br />
yield:<br />
4 servings<br />
serving size:<br />
2 slices tofu, with broccoli and<br />
marinade mixture<br />
each serving provides:<br />
calories 183<br />
total fat 11 g<br />
saturated fat 2 g<br />
cholesterol 0 mg<br />
sodium<br />
341 mg<br />
total fiber<br />
protein<br />
carbohydrates<br />
potassium<br />
4 g<br />
14 g<br />
13 g<br />
556 mg<br />
deliciously healthy dinners<br />
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