100 Healthy Recipes
Click on any of the 9 categories below to view the list of recipes related to each title.
Ingredients
- 4 cups cooked brown rice
- 1/4 cup orange juice
- 1/4 cup chicken broth, fat-free, low-sodium
- 1 tablespoon cornstarch
- 1/4 cup soy sauce, light
- 1 tablespoons sesame oil
- 1 cup tofu, cubed
- 1 tablespoon canola oil
- 1 tablespoon garlic, chopped
- 1 tablespoon ginger, fresh, chopped
- 1 pound vegetables, asian stir fry, frozen
Preparation:
- Cook the rice according to package directions.
- Mix the orange juice, chicken broth, cornstarch, soy sauce, sesame oil and tofu in a small mixing bowl. Stir well and set aside.
- Meanwhile, heat the canola oil in a large non-stick skillet or wok over high heat. Saute the garlic and ginger until golden, about 3 minutes.
- Add the frozen veggies and cook until tender, about 6 minutes.
- Stir in the sauce and cook until the mixture is heated through. Serve the veggies and tofu over the cooked brown rice.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 0.0 |
| Fat |
1.5 |
| Milk | 0.0 |
| Vegetable |
1.5 |
| Fruit | 0.0 |
| Lean Meat |
0.5 |
| Bread/Starch |
2.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
380 |
| Calories from Fat | 100 |
| Total Fat |
11g |
| Saturated Fat | 1.5g |
| Cholesterol | 0mg |
| Sodium |
550mg |
| Total Carbohydrate |
61g |
| Dietary Fiber |
6g |
| Sugars |
7g |
| Protein |
14g |
| Vitamin A |
90% |
| Vitamin C |
50% |
| Calcium |
10% |
| Iron |
10% |
