Wednesday, December 29, 2010

Szechuan Tofu & Green Bean Stir-Fry

This spicy vegetarian stir-fry is a great way to use green beans when they’re bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.


* 1/2 cup water, divided
* 1/4 cup reduced-sodium soy sauce
* 1 tablespoon tomato paste
* 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
* 2 teaspoons sugar
* 1/4-1/2 teaspoon crushed red pepper, or to taste
* 1 teaspoon plus 2 tablespoons cornstarch, divided
* 1 14-ounce package extra-firm tofu, drained
* 2 tablespoons canola oil, divided
* 4 cups green beans, trimmed and cut in half
* 4 cloves garlic, minced
* 2 teaspoons minced fresh ginger


1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.


Per serving : 218 Calories; 11 g Fat; 1 g Sat; 6 g Mono; 0 mg Cholesterol; 20 g Carbohydrates; 12 g Protein; 5 g Fiber; 672 mg Sodium; 364 mg Potassium

Tips & Notes

* Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

4 servings, 1 1/2 cups each

1 comment:

Blogger said...

eToro is the ultimate forex broker for rookie and advanced traders.

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.