Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa
Quinoa packs iron, fiber, and potassium into this meatless main dish.
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
Dash of crushed red pepper
1 1/2 cups water
1 1/2 cups uncooked quinoa
1 tablespoon dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
2 cups red bell pepper strips
2 cups sliced mushrooms
2 cups (1-inch) sliced asparagus (about 1 pound)
1/2 teaspoon salt
1 (12.3-ounce) package reduced-fat firm tofu, drained and cubed
2 tablespoons sesame seeds
To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.
To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.
Yield: 6 servings (serving size: 1 cup stir-fry and 1/2 cup quinoa)
CALORIES 273(29% from fat); FAT 8.8g (sat 1.2g,mono 2.9g,poly 3.8g); PROTEIN 11.9g; CHOLESTEROL 0.0mg; CALCIUM 96mg; SODIUM 435mg; FIBER 8.2g; IRON 6.1mg; CARBOHYDRATE 38.7g
Cooking Light, MARCH 2001
~ This Girl
"The ultimate cure for obesity is exercise!" -Covert Bailey, Fit or Fat?