400 Calorie Sesame Tofu Stir Fry
2 cups peppers, chopped
1 cup onions, diced
2 cup mushrooms, sliced
2 cup broccoli florets, chopped
1 8-oz can water chestnuts, drained
1 tsp sesame oil
30 oz firm tofu, drained well
1 1/3 cup cooked quinoa
For the stir-fry sauce:
¼ cup low sodium chicken broth
2 Tbsp rice vinegar
1 tsp ground ginger
2 Tbsp low sodium soy sauce
1 ½ tsp garlic, minced
1 ½ tsp granulated sugar
1 ½ tsp cornstarch
¼ tsp chili powder
1. Drain tofu well and cut into ½ inch cubes.
2. Whisk together sauce ingredients. Toss with cubed tofu and set aside.
3. Heat sesame oil in a large skillet over medium-high heat. Add vegetables. Pour tofu and sauce over vegetables and cook until vegetables are tender but crisp and sauce is thick, about 10 minutes.
4. Divide stir fry into 4 bowls and serve each with 1/3 cup quinoa.
Nutrition Information per serving:
340 calories, 12 g fat, 2 g saturated fat, 600 mg sodium, 40g carbohydrates, 25g protein
Exchanges per serving:
2 Starch, 3 Proteins, 2 Vegetables, 1 Oil/Fat