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cornstarch vegetable broth hoisin sauce soy sauce sesame oil brown rice corn oil garlic sugar snap peas stalks of bok choy baby corn water chestnuts unsalted peanuts
Viewed: 31 - Published at: 4 years agoIngredients
- 2 teaspoons cornstarch
- 1/4 cup Vegetable Broth (page 53) or commercial low-sodium vegetable broth
- 2 tablespoons hoisin sauce
- 1 tablespoon soy sauce (lowest sodium available)
- 1 teaspoon toasted sesame oil
- 1 cup uncooked instant brown rice
- 1 teaspoon canola or corn oil
- 2 medium garlic cloves, minced
- 1 12.3-ounce package light extra-firm tofu, drained, patted dry, and cut into 1/2-inch cubes
- 4 ounces sugar snap peas, trimmed
- 4 medium stalks of bok choy (green and white parts), cut crosswise into 1/2-inch slices
- 1/2 cup canned baby corn, drained
- 1/4 cup canned sliced water chestnuts, drained
- 2 tablespoons chopped unsalted peanuts, other unsalted nuts, or sesame seeds
Method
- Put the cornstarch in a small bowl.
- Add the broth, hoisin sauce, soy sauce, and sesame oil, whisking until the cornstarch is dissolved.
- Set aside.
- Prepare the rice using the package directions, omitting the salt and margarine.
- Meanwhile, in a large saucepan, heat the canola oil over medium-high heat, swirling to coat the bottom.
- Cook the garlic for 15 to 20 seconds, or until soft, stirring occasionally and watching carefully so it doesnt burn.
- Stir in the tofu.
- Cook for 3 to 4 minutes, or until light golden brown and heated through, stirring constantly.
- Stir in the remaining ingredients except the peanuts.
- Cook for 2 to 3 minutes, or until the peas and bok choy are tender-crisp and the mixture is heated through, stirring constantly.
- Make a well in the center of the tofu mixture.
- Pour in the reserved broth mixture.
- Bring to a simmer, still over medium-high heat, stirring constantly in the well only.
- Simmer for 2 to 3 minutes, or until the broth mixture is thickened, stirring constantly.
- Stir into the tofu mixture.
- Spoon over the rice.
- Sprinkle with the peanuts.
- (Per serving)
- Calories: 226
- Total fat: 6.0g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 2.0g
- Monounsaturated: 2.5g
- Cholesterol: 0mg
- Sodium: 294mg
- Carbohydrates: 33g
- Fiber: 3g
- Sugars: 5g
- Protein: 11g
- Calcium: 82mg
- Potassium: 255mg
- 2 starch
- 1 lean meat
