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Tofu Chop Suey

 

172

Yield

2

servings

Prep

15

min

Cook

10

min

Ready

35

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

8 ounces tofu
2 teaspoons vegetable oil
¼ cup chicken broth
¼ teaspoon ginger
ground
*
1 cup celery
chopped
1 small onions
coarsely chopped
¼ cup sweet red bell peppers
slivered
1 ½ cups mung bean sprouts
fresh, washed
1 tablespoon soy sauce, tamari
low-sodium
1 x black pepper
freshly ground, to taste
*
x salt
to taste
*

Directions

Tofu supplies the protein, and tastes similar to chicken breasts, in this quick-to-prepare colorful vegetarian main dish.

Drain tofu, cut into ¾ inch pieces.

Place between layers of paper towel and weight down with a dinner plate.

Let stand 10 minutes to compress and remove excess water.

Heat oil, 2 tbsp broth and ginger in a frypan.

Add celery, onion and red pepper.

Stir cook over medium heat 3 minutes.

Addbean sprouts, continue stir-cooking 1 min.

Stir in remaining broth, soy sauce and tofu.

Cook and stir gently over medium heat until vegetables are tender-crisp, and liquid is evaporated.

Season to taste with salt and pepper.

1 ¾ cup serving - 194 calories 13 grams carbohydrate, 13 grams protein, 10 grams fat 2 protein choices, 1 fruit and veg.

choice, 1 fats and oils choice

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 232g (8.2 oz)
Amount per Serving
Calories 19955% of calories from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 520mg 22%
Total Carbohydrate 4g 4%
Dietary Fiber 4g 14%
Sugars g
Protein 30g
Vitamin A 18% Vitamin C 54%
Calcium 46% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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