Kung Pao Tofu For A Healthy Weight

Tofu and many diffrent fresh vegetables are cooked by frying rapidly over a high heat while stirring briskly in just a bit of oil in this traditional Chinese recipe. In China where this dish originates at the Sichuan province, the tofu wouldn't be deep-fried like it is so often in America. In our version of this takeout favorite we stir-fry the ingredients in only a little bit of oil which is good for healthy weight.


REQUIRED INGREDIENTS:
  • 1 14-ounce package extra-firm water-packed rinsed tofu
  • 1/2 teaspoon divided five-spice powder
  • 1 tablespoon canola oil
  • 1/2 cup water
  • 3 tablespoons oyster sauce
  • 1 yellow cut into 1/2-inch dice bell pepper
  • 1 red cut into 1/2-inch dice bell pepper
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon minced garlic
  • 2 tablespoons peanuts, roasted and unsalted
  • 2 teaspoons hot sesame oil
  • 1/2 teaspoon cornstarch
  • 12 ounces broccoli crowns, trimmed and cut into small enough size to be eaten in one mouthful (4 cups)

PREPARATION METHOD

1. Pat tofu dry and cut into half inch cubes. Combine this with 1/4 teaspoon five-spice powder in a medium bowl.

2. Heat canola oil in a large nonstick frying pan over modrate high heat. Put tofu in it and cook, stir every 1 to 2 minutes until golden brown, it will take 7 to 9 minutes. Transfer it to a plate.

3. Meanwhile, put whisk water, cornstarch, oyster sauce and the remaining 1/4 teaspoon five-spice powder in a small bowl.

4. Add broccoli, yellow and red bell pepper to the pan and cook, stir occasionally, until beginning to soften, which will take about 4 minutes. Add ginger and garlic and cook, stir until fragrant, takes about 30 seconds. Now reduce heat to low, add the oyster sauce mixture and cook, stir until thickened, takes about 30 seconds.

5. Return the tofu to the pan along with peanuts and stir to coat with sauce; you can stir in hot sesame oil (if using).

TIPS & NOTES FOR THIS DISH

Shopping tips: Five-spice powder is a blend of cinnamon, fennel seed, cloves, Szechuan peppercorns and star anise. You can find it in the spice section or with other Asian ingredients.

Be sure to use "oyster-flavored" sauce (it's oyster-free) to make this vegetarian; it and oyster sauce are found in the Asian-food section or at Asian markets.

Ingredient note: Broccoli crowns are the tops of the bunches with the stalks cut off. However they are more costly than whole bunches, they are more convenient and there is notably less waste.

NUTRITIONAL BENEFITS YOU WILL GET:

Per serving: 200 calorie; 16 grams carbohydrates; 12 gams protein; 5 grams fiber; 11 g fat (2 grams sat, 5 grams mono); 0 milligrams cholesterol; 622 mg sodium; 528 milligrams potassium.

Nutrition Bonus: Vitamin A (40% dv), Vitamin C (230% daily value), Calcium & Folate (25% dv).

Post a Comment

Please do not spam in comments & only express your thoughts here

Previous Post Next Post