Ma Po Tofu

This simple Chinese stir-fry uses tofu, the food touted by Susan Love. In addition to its potential health benefits for women, the soy in tofu may help protect against prostate cancer. Depending on how much chili garlic sauce you use, you can customize the heat in this mix of lean ground pork, tofu, and Asian spices. Add a side of chilled melon and a cold glass of dry riesling for a satisfying supper.

Yield: 4 servings (serving size: 1/2 cup rice, about 2/3 cup tofu mixture, and about 1 tablespoon onions)

Ingredients

• 1  (1-pound) package reduced-fat firm tofu, cut into 6 slices
• 1/2  cup  fat-free, less-sodium chicken broth
• 1  tablespoon  cornstarch
• 2  tablespoons  low-sodium soy sauce
• 1  tablespoon  oyster sauce
• 1  to 2 teaspoons chili garlic sauce (such as Lee Kum Kee)
• 4  ounces  lean ground pork
• 1  tablespoon  grated peeled fresh ginger
• 3  garlic cloves, minced
• 2  cups  hot cooked long-grain brown rice
• 1/3  cup  chopped green onions

Preparation

Place tofu slices on several layers of paper towels; cover with additional paper towels. Place a dinner plate on top of covered tofu; let stand 30 minutes. Remove plate; discard paper towels. Cut tofu slices into 1/2-inch cubes.

Combine broth, cornstarch, soy sauce, oyster sauce, and chili garlic sauce, stirring with a whisk.

Heat a large nonstick skillet over medium-high heat. Add pork; cook 4 minutes or until done, stirring to crumble. Add ginger and garlic; cook 1 minute, stirring constantly. Add tofu; cook 4 minutes or until golden, stirring frequently. Add broth mixture to pan. Bring to a boil; cook 1 minute or until mixture thickens. Remove from heat.

Serve tofu mixture over rice. Sprinkle with onions.

Nutritional Information

Calories:

290 (26% from fat)

Fat:

8.4g (sat 1.9g,mono 2.5g,poly 3.3g)

Protein:

21.5g

Carbohydrate:

32.5g

Fiber:

4.6g

Cholesterol:

21mg

Iron:

2.8mg

Sodium:

390mg

Calcium:

72mg