Seared Tofu with Gingered Vegetables

Drain the tofu while you cook the rice and prep the vegetables. This step ensures the tofu will brown nicely when it cooks. Radish sprouts add a fresh, peppery crunch. You can substitute broccoli sprouts or omit them altogether.

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

Ingredients

• 1  pound  reduced-fat extrafirm tofu
• 1  (3 1/2-ounce) bag boil-in-bag long-grain rice
• 3/4  teaspoon  salt, divided
• 1  tablespoon  dark sesame oil, divided
• 1  tablespoon  bottled minced garlic
• 1  tablespoon  bottled ground fresh ginger (such as Spice World)
• 1  large red bell pepper, thinly sliced
• 1  cup  sliced green onions, divided
• 2  tablespoons  rice vinegar
• 1  tablespoon  low-sodium soy sauce
• Cooking spray
• 1/4  teaspoon  freshly ground black pepper
• 1  tablespoon  sesame seeds, toasted
• 1  cup  radish sprouts

Preparation

Place tofu on several layers of paper towels; let stand 10 minutes. Cut tofu into 1-inch cubes.

Prepare rice according to package directions, omitting salt and fat. Add 1/4 teaspoon salt to rice; fluff with a fork.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and bell pepper to pan; sauté for 3 minutes. Stir in 3/4 cup onions, vinegar, and soy sauce; cook for 30 seconds. Remove from pan. Wipe skillet with paper towels; recoat pan with cooking spray.

Place pan over medium-high heat. Sprinkle tofu with remaining 1/2 teaspoon salt and black pepper. Add tofu to pan; cook 8 minutes or until golden, turning to brown on all sides. Return bell pepper mixture to pan, and cook 1 minute or until thoroughly heated. Drizzle tofu mixture with remaining 1 teaspoon oil; top with sesame seeds. Serve tofu mixture with rice; top with sprouts and remaining 1/4 cup onions.

Nutritional Information

Calories:

325 (28% from fat)

Fat:

10.2g (sat 2.6g,mono 2.7g,poly 4.6g)

Protein:

28.2g

Carbohydrate:

41.6g

Fiber:

6.2g

Cholesterol:

0.0mg

Iron:

7.6mg

Sodium:

603mg

Calcium:

96mg