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Tofu Stir-Fry with Black Bean Sauce

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By Betty Crocker Kitchens
Updated Oct 1, 2010
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Looking for an Asian-inspired dinner? Then check out this tofu stir-fry with black bean sauce served over brown basmati rice – a flavorful meal!

Tofu Stir-Fry with Black Bean Sauce

  • Prep Time 25 min
  • Total 1 hr 25 min
  • Servings 5
  • Ingredients 12
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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

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    In small bowl, mix black bean sauce, soy sauce and chili garlic sauce. Stir sauce into vegetable mixture to coat.
  • Step 
    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.

Nutrition

340 Calories
10g Total Fat
14g Protein
48g Total Carbohydrate
4g Sugars

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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