Buddha's Delight with Tofu, Broccoli, and Water Chestnuts

This simple version of a popular Chinese takeout dish will work with just about any vegetable.

Yield: 6 servings (serving size: about 1 1/3 cups stir-fry and 2/3 cup rice)

Ingredients

• 3  tablespoons  low-sodium soy sauce
• 1  tablespoon  dark sesame oil
• 1  tablespoon  rice vinegar
• 1  teaspoon  sugar
• 1  (14-ounce) package water-packed extra-firm tofu, drained and cut into 1-inch cubes
• 5  cups  small broccoli florets
• 1 1/2  cups  (1/4-inch) diagonally sliced carrot
• 1/2  cup  peeled, chopped broccoli stems
• 2  tablespoons  canola oil
• 1 1/2  cups  sliced green onions
• 1  tablespoon  grated peeled fresh ginger
• 2  garlic cloves, minced
• 1  cup  snow peas, trimmed
• 1  (14-ounce) can whole baby corn, drained
• 1  (8-ounce) can sliced water chestnuts, drained
• 1/2  cup  vegetable broth
• 1  tablespoon  cornstarch
• 1/2  teaspoon  salt
• 4  cups  hot cooked short-grain rice

Preparation

Combine first 5 ingredients, tossing to coat; cover and marinate in refrigerator 1 hour. Drain in a colander over a bowl, reserving marinade.

Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes; drain. Plunge into ice water. Drain.

Heat canola oil in a wok or large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until lightly browned on all sides. Stir in onions, ginger, and garlic; stir-fry 30 seconds. Stir in broccoli mixture, snow peas, corn, and water chestnuts; stir-fry 1 minute. Combine broth and cornstarch, stirring with a whisk. Add cornstarch mixture, reserved marinade, and salt to pan; bring to a boil. Cook 2 1/2 minutes or until slightly thick, stirring constantly. Serve over rice.

Nutritional Information

Calories:

378 (28% from fat)

Fat:

11.6g (sat 1.6g,mono 4.7g,poly 4.7g)

Protein:

15.8g

Carbohydrate:

55.9g

Fiber:

9.3g

Cholesterol:

0.0mg

Iron:

4.4mg

Sodium:

698mg

Calcium:

129mg