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Asian Quickie Stir-Fry Dinner




Source of Recipe


SHAPE Magazine


List of Ingredients




3 cups "10-minute" instant cooked brown rice
1 16-ounce block firm tofu
1 tablespoon sesame seeds
2 tablespoons olive oil
1/2 cup bottled Szechwan sauce
1/2 cup water
1 16-ounce package Asian frozen vegetable medley mix


Recipe



Prepare brown rice according to directions on box.

While rice is cooking, cut tofu into 1-inch chunks. Sprinkle with sesame seeds. Heat olive oil in a large skillet or wok over medium-high heat, add tofu and brown on all sides (about 1-2 minutes). Remove from pan and place on a serving platter. Add Szechwan sauce and water to pan. Stir until combined, then add frozen vegetables, stirring often until vegetables are cooked through (about 3-4 minutes). Add more sauce or water if needed. Pour over tofu. Ladle stir-fry mixture over brown rice and serve immediately.

Nutrition Boosters
* Stir in 2 cups frozen baby spinach and 2 cups frozen chopped carrots along with frozen veggies. Adds: 20 calories, 2 g fiber, 37 mg calcium, folate, vitamin A, magnesium and iron.
* Stir in 1/2 pound medium raw frozen shrimp along with vegetables. Adds: 61 calories, 1 g fat, 12 g protein, 22 mg calcium and zinc.