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Szechuan Green Beans and Tofu

Chromium Check-In

Green beans supply chromium, a mineral we need in small amounts. Preliminary research suggests that people with diabetes may need a bit more chromium than others do.

1 review

3 ratings

Skip the meat and go for the firm tofu! Chewy tofu absorbs all the great firery flavors of Szechuan. From eatbetteramerica.

Prep Time:40 min

Start to Finish:40 min

makes:4 servings

Marinade
1/2	cup water
1/3	cup soy sauce
1	tablespoon rice vinegar
1	teaspoon honey
1/2	teaspoon crushed red pepper flakes
2	garlic cloves, finely chopped
Stir-Fry
1	package (12.3 oz) firm or extra-firm tofu, drained, cut into 1/2-inch cubes
2	teaspoons cornstarch
8	oz uncooked vermicelli
12	oz fresh green beans, cut into 2-inch pieces
1	cup ready-to-eat baby-cut carrots, quartered lengthwise
1/2	cup water
1	small tomato, coarsely chopped
1/2	cup 1-inch pieces green onions

1.	In medium nonmetal bowl, mix all marinade ingredients. Add tofu cubes; stir gently. Let stand 5 minutes.
2.	Drain tofu well, reserving marinade. Stir cornstarch into marinade; set aside.
3.	Cook vermicelli to desired doneness as directed on package. Drain; cover to keep warm.
4.	Meanwhile, spray 10-inch skillet with cooking spray; heat over medium-high heat until hot. Add drained tofu; cook 6 to 9 minutes, turning gently with pancake turner, until lightly browned on all sides. Remove tofu from skillet; cover to keep warm.
5.	In same skillet, mix green beans, carrots and 1/2 cup water. Reduce heat to medium. Cover; cook 6 to 8 minutes, stirring occasionally, until vegetables are crisp-tender. Drain; stir in tofu, tomato and onions.
6.	Increase heat to medium-high. Stir marinade well; pour over tofu and vegetables. Cook and stir 2 to 3 minutes or until sauce is bubbly and thickened. Serve over vermicelli.

Nutritional Information

1 Serving: Calories 370 (Calories from Fat 30); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 1510mg; Total Carbohydrate 66g (Dietary Fiber 7g, Sugars 7g); Protein 19g Percent Daily Value*: Vitamin A 120%; Vitamin C 15%; Calcium 8%; Iron 25% Exchanges: 3 Starch; 1 Other Carbohydrate; 1 1/2 Vegetable; 1 Very Lean Meat Carbohydrate Choices: 4 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

1 Review

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Great!

Marinade was good, I could have used even more spice and will adjust next time. This was my first time cooking with tofu, and it turned out very nice. I do have to save it for nights when there is not a kid and dog underfoot, as the tofu required a lot of attention to brown on all sides. Added snap peas, and used whole wheat spaghetti. Would be great with chicken or over brown rice too!
Posted at 9:46 AM on January 5 2010 by specbearca