100 Healthy Recipes
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Ingredients
- 1 cups extra firm silken tofu, cubed
- 1 lemon, zest and juice
- 1 tablespoons minced garlic
- 1 tablespoons grated fresh ginger
- 1 cups diced eggplant
- 1 cups mushrooms, sliced
- 1 yellow squash, diced
- 1 zucchini, diced
- 1 teaspoons sesame oil
- 1 tablespoons light soy sauce
- 3 cups cooked brown rice
Preparation:
- Marinate the tofu in lemon zest and juice and keep in the refrigerator until ready to use. The zest is the thin outer skin of the citrus fruit; grate if off gently.
- Lightly coat a large, non-stick skillet with cooking spray and heat over medium-high heat.
- Sauté the garlic until brown then add the ginger and the rest of the vegetables.
- Cook until the vegetables are almost tender, then add the tofu, sesame oil and soy sauce. Heat through and serve over rice.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 0.0 |
| Fat |
0.5 |
| Milk | 0.0 |
| Vegetable |
1.0 |
| Fruit | 0.0 |
| Lean Meat |
0.5 |
| Bread/Starch | 2.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
250 |
| Calories from Fat |
45 |
| Total Fat |
5g |
| Saturated Fat |
1g |
| Cholesterol | 0mg |
| Sodium |
150mg |
| Total Carbohydrate |
43g |
| Dietary Fiber |
5g |
| Sugars |
5g |
| Protein |
10g |
| Vitamin A |
4% |
| Vitamin C |
45% |
| Calcium |
10% |
| Iron | 10% |
