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Curry-Spiced Tofu with Asian Vegetables

  Curry-Spiced-Tofu-with-Asian-Vegetables spring entree
Serves 4; 1 1/2 cups per serving

Ingredients

12 ounces extra-firm tofu (not silken), drained and patted dry, cut into 4 slices

1 tablespoon curry powder and 1 1/2 teaspoons curry powder, divided use

12 ounces packaged fresh stir-fry vegetables, cut into bite-size pieces if large (about 4 cups)

1 tablespoon water

2 teaspoons canola or corn oil

1 teaspoon toasted sesame oil

1 large onion, cut into 3/4-inch wedges

4 large garlic cloves, minced

1/4 cup lite coconut milk

1/4 to 1/2 teaspoon chili garlic sauce or paste

Nutrition Facts

Calories 151

Total Fat 6.5 g

Saturated Fat 1.0 g

Polyunsaturated Fat 2.0 g

Monounsaturated Fat 3.0 g

Cholesterol 0 mg

Sodium  86 mg

Carbohydrates 14 g

Fiber 4 g

Sugars 4 g

Protein 10 g

 

Dietary Exchanges

3 vegetable, 1 lean meat, 1/2 fat

Preparation

  1. Put the tofu on a large plate. Sprinkle the tofu on both sides with 1 tablespoon curry powder. Using your fingertips, gently press the curry powder so it adheres to the tofu.
  2. In a large microwaveable bowl, microwave the vegetables and water on 100 percent power (high) for 2 to 3 minutes, or until they are almost tender-crisp but still have some crunch. Pour off any remaining water.
  3. In a large nonstick skillet, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the tofu slices in a single layer for 3 to 4 minutes on each side, or until browned. Transfer to a separate large plate. Cover loosely to keep warm.
  4. In the same skillet, heat the sesame oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring frequently.
  5. Stir in the vegetables and garlic. Cook for 1 to 2 minutes, or until the vegetables are tender-crisp, stirring constantly.
  6. Stir in the coconut milk, chili garlic sauce, and remaining 1 1/2 teaspoons curry powder. Bring to a boil, still over medium-high heat. Spoon the vegetable mixture over the tofu.

    © American Heart Association

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