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Broccoli With Asian Tofu

Diabetic Broccoli With Asian Tofu Recipe from Diabetic Gourmet Magazine. DiabeticGourmet.com

Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).

Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
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Ingredients

  • 1 pkg (16 oz) firm tofu, drained
  • 2 Tbsp lite soy sauce
  • 1 tsp sesame oil (optional)
  • 1/2 Tbsp brown sugar
  • 1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
  • 1 lb fresh broccoli, rinsed and cut into individual spears
  • 1 Tbsp peanut oil or vegetable oil
  • 1/4 tsp crushed red pepper
  • 4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
  • 1 Tbsp sesame seeds (optional)
  • Cooking spray

Directions

  1. Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
  2. Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
  3. In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
  4. Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and sauté for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
  5. Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
  6. At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
  7. Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).

Nutritional Information (Per Serving)
Calories:183
Protein:14g
Sodium: 341 mg
Cholesterol:0 mg
Fat: 11g
Saturated Fat: 2g
Dietary Fiber: 4g
Carbohydrates: 13g

Source: Deliciously Healthy Dinners



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