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Sesame-fried Tofu Stir-fry
Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 367 |
| Total Fat | 19.5 g |
| Saturated Fat | 3 g |
| Sodium | 819 mg |
| Total Carbohydrate | 34 g |
| Dietary Fiber | 4.5 g |
| Protein | 18 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Large egg | 1 |
| Salt | ¼ teaspoon |
| Freshly ground pepper to taste | |
| Extra-firm tofu (about 2/5 of a block), drained and cut into 1-inch long pieces | 6 ounces |
| Plain breadcrumbs | ½ cup |
| All-purpose flour | 2 tablespoons |
| Sesame seeds | 1 tablespoon |
| Sesame oil | 2 + 2 teaspoons |
| Small yellow onion, chopped | ½ |
| Garlic clove, minced | 1 |
| Baby portabella mushrooms, halved | 3 ounces |
| Scallions, chopped into 1-inch pieces | 4 |
| Red bell pepper, cut into strips | 1 |
| Reduced-sodium soy sauce | 1 tablespoon |
| Water | 1 tablespoon |
- Directions
- In a small bowl, whisk together the egg, salt, and pepper. Place tofu in the bowl and swirl around to coat with egg mixture.
- In a resealable plastic bag, combine the breadcrumbs, flour, and sesame seeds. Transfer tofu into plastic bag and gently toss to coat.
- Heat 2 teaspoons of the oil in a wok or large nonstick skillet over medium-high heat. Add tofu and cook until golden, 1-2 minutes per side. Transfer to a plate and cover with foil to keep warm.
- Add the remaining oil to the wok and then add the onion and garlic. Stir-fry for 1-2 minutes. Add the mushrooms, scallions, and bell pepper, and cook for another 2-3 minutes. (Reduce heat if the onions start to brown.) Stir in the soy sauce and water.
Exchanges
2.5 medium-fat meats; 2 vegetables 1.5 starches
Side Suggestions: Brown Rice
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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