KITCHEN STIR-FRY

KITCHEN STIR-FRY

Hands-on time: 15 minutes
Time to table: 45 minutes
Serves 4

PROTEIN & MARINADE
• 12 ounces extra firm tofu (or uncooked diced chicken or small shrimp)
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon sesame oil (essential)
• ¼ teaspoon cayenne pepper

VEGETABLES
• 1 tablespoon oil
• 1 teaspoon cornstarch
• ¼ cup water
• 16 ounces frozen stir-fry vegetables
• Salt and pepper

OPTIONAL
• 1 small onion, sliced thin
• 2 – 3 cloves garlic, minced
• 8 ounces mushrooms, sliced
• 1 tablespoon minced ginger
• 2 green onions, chopped
• 8 ounces sliced water chestnuts
• Fresh bean sprouts (cooked with vegetables or used as garnish)

Place double layer of paper towels in colander. Dice tofu onto paper towels and pat dry. Whisk marinade ingredients, then pour into one-quart sealable freezer bag. Add tofu and marinate for 30 minutes or more, turning occasionally.

Heat oil in large, deep skillet over high heat. Transfer tofu to hot skillet (it should sizzle), reserving marinade. Stir cornstarch and water into marinade, then set aside.

Cook tofu, turning frequently, until edges are brown and crispy. Remove from skillet and keep warm. Add tablespoon or two of water to skillet. Add vegetables. Stir-fry til almost cooked, about 5 minutes. Stir in marinade to coat vegetables, then cook until marinade is syrupy. Return tofu to skillet and stir just to mix. Season to taste and serve.

NUTRITION ESTIMATE Per Serving: 177Cal; 11g Protein; 6g Tot Fat; 1g Sat Fat; 20g Carb; 4g Fiber; 316mg Sodium; 0mg Cholesterol; Weight Watchers 3 points