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Sesame Tofu Stir Fry

Sesame Tofu Stir Fry

We had this sunday night. Hubby loved it!! It is now rated once a week!

Great flavor! I upped the heat to 1 tablespoon instead of teaspoon. And lowered the oil to 1 tablespoon of each and that was still too much.

Yield

4 servings (serving size: 1/2 cup rice and 1 1/2 cups mushroom mixture)

Ingredients

  • 1  tablespoon  sesame seeds
  • 1  tablespoon  black sesame seeds
  • 1/2  teaspoon  salt, divided
  • 1  (1-pound) package firm or extrafirm tofu, drained and cut into 1-inch cubes
  • 2  teaspoons  peanut oil
  • 2  teaspoons  dark sesame oil
  • Cooking spray
  • 4  cups  thinly sliced shiitake mushroom caps (about 3/4 pound)
  • 3  cups  (2-inch) slices asparagus (about 1 pound)
  • 1/4  cup  thinly sliced green onions
  • 1/2  cup  fat-free, less-sodium chicken broth
  • 2  tablespoons  hoisin sauce
  • 1 1/2  tablespoons  low-sodium soy sauce
  • 1  teaspoon  cornstarch
  • 1  teaspoon  chili garlic sauce (such as Lee Kum Kee)
  • 2  cups  cooked long-grain brown rice

Preparation

Combine sesame seeds and 1/4 teaspoon salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm.

Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions.

Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 teaspoon salt; toss gently to combine. Serve over rice.

Nutritional Information

Calories:423 (38% from fat)
Fat:18g (sat 2.7g,mono 5.4g,poly 8.8g)
Protein:26.3g
Carbohydrate:43.1g
Fiber:8.5g
Cholesterol:0.0mg
Iron:15.4mg
Sodium:737mg
Calcium:853mg
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