A stir-fry is a marvelous choice for a busy Thursday night - it cooks quickly, is super filling, and reasonably healthy (depending on what ingredients you throw in your wok). Asian flavors and lots of vegetables pack this vegan dish with complex freshness. To ensure success when stir-frying, maintain a fairly high flame and keep the elements of the dish moving constantly around the pan (hence the name stir-fry). I like this served over steamed white rice, but you could easily substitute slippery noodles. To make a grocery list for tonight's dinner,
2 tsp. peanut oil
1 small onion, cut in half, then thinly sliced
1/4 cup red bell pepper strips
1/2 cup vegetable broth
1/2 cup fresh or frozen broccoli florets
1/2 cup baby carrots
2 scallions (white and light green parts), slivered
2 Tbs. grated fresh ginger
1 tsp. red pepper flakes, or to taste
1/2 tsp. honey
2 1/2 Tbs. hoisin sauce
1 lb. firm or baked tofu, well drained and cut into strips
- In wok or large, heavy skillet, heat oil over medium-high heat.
- Add onion and bell pepper and stir-fry 1 minute. Add broth and bring to a boil. Add broccoli, carrots and scallions and stir-fry 2 minutes. Add ginger, red pepper flakes and honey; cover and cook until vegetables are crisp-tender, about 2 minutes.
- Meanwhile, in small bowl, mix hoisin sauce and 2 1/2 Tbs. water until well blended.
- Add to stir-fry and mix gently, then add tofu strips and toss gently.
- Cook, stirring occasionally, just until heated through. Serve right away over rice or noodles.
PER SERVING: 122 CAL; 9 G PROT; 6 G TOTAL FAT ; 8 G CARB.; 82 MG SOD.; 2 G FIBER;