Page 105 - Keep the Beat Recipes: Deliciously Healthy Dinners

broccoli with asian tofu (continued)

4 Meanwhile, heat a large nonstick sauté pan coated
with cooking spray. Add broccoli and sauté for
about 5 minutes, until it turns bright green and
becomes tender and crispy. Remove broccoli from
pan and set aside. main dishes
5 Heat a grill pan or flat sauté pan over high heat.
Drain tofu, reserving marinade. Place on grill pan to
heat for about 3 minutes. Gently turn. Heat the
second side for 3 minutes. vegetarian
6 At the same time, in the sauté pan over medium-low
heat, warm the peanut oil, crushed red pepper, and
garlic until the garlic softens and begins to turn
brown, about 30 seconds to 1 minute. Add broccoli
and reserved marinade, and gently mix until well-
coated.
7 Place two slices of tofu on each plate with
one-quarter of the broccoli and marinade mixture.
Sprinkle with sesame seeds (optional).

Tip: Delicious served on top of brown rice or Asian-style noodles (soba or udon).

yield: each serving provides:
4 servings calories 183 total fiber 4 g
serving size: total fat 11 g protein 14 g
2 slices tofu, with broccoli and saturated fat 2 g carbohydrates 13 g
marinade mixture cholesterol 0 mg potassium 556 mg
sodium 341 mg

deliciously healthy dinners 91