Tofu Stir-Fry with Black Bean Sauce

  • Prep 25 min
  • Total 1 hr 25 min
  • Servings 5

Ingredients

  • 3 cups water
  • 1 1/2 cups uncooked brown basmati rice
  • 1 tablespoon olive oil
  • 1 large onion, thinly sliced (1 cup)
  • 4 cups chopped fresh broccoli
  • 1 medium red bell pepper, cut into 1/2-inch slices, slices cut in half (about 1 cup)
  • 1/3 cup black bean garlic sauce (from 7-oz jar)
  • 2 tablespoons soy sauce
  • 1 tablespoon chili garlic sauce (from 6.5-oz jar)
  • 1 package (12.3 oz) firm reduced-fat tofu, cut into 3/4-inch cubes (2 cups)
  • 1/3 cup chopped fresh cilantro
  • 1/4 cup honey-roasted or regular sunflower nuts

Steps

  • 1
    In 2-quart saucepan, heat water to boiling. Stir in rice; reduce heat to low. Cover; simmer 45 to 50 minutes or until water is absorbed.
  • 2
    Meanwhile, in 12-inch heavy skillet, heat oil over medium-high heat. Cook onion in oil about 2 minutes, stirring occasionally, until crisp-tender. Add broccoli and bell pepper; stir-fry about 2 minutes or until almost crisp-tender.
  • 3
    In small bowl, mix black bean sauce, soy sauce and chili garlic sauce. Stir sauce into vegetable mixture to coat.
  • 4
    Add tofu to vegetable mixture; stir-fry 2 to 3 minutes or until thoroughly heated. Stir in cilantro. Sprinkle with nuts before serving. Serve over rice.

  • The sauce with this stir-fry has an excellent, high-profile flavor and gets its dark color from the black bean sauce, soy sauce and chili garlic sauce.

Nutrition Facts

Serving Size: 1 Serving
Calories
340
Calories from Fat
90
Total Fat
10g
16%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
540mg
22%
Potassium
420mg
12%
Total Carbohydrate
48g
16%
Dietary Fiber
9g
35%
Sugars
4g
Protein
14g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
45%
45%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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