Recipe: Veggie Stir-Fry in Sweet Ginger Sauce
Need something quick for dinner? This stir-fry is a healthy option you can whip up in just a few minutes.
Like most stir-fries, this can be made in minutes if you have all the ingredients chopped and ready to go. Purchase soba noodles that are low in sodium, or substitute wide whole wheat noodles, which also are low in salt. Find hoisin, a sweet sauce made from soybeans and spices, and Thai chili sauce in most supermarkets.
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3 ounces buckwheat soba noodles
1 teaspoon sesame oil
1 teaspoon peanut oil
6 ounces water-packed light extra firm tofu, frozen, prepared for cooking* and cut into ½-inch cubes
4 scallions, white parts and 3 inches of the green, sliced on the diagonal in ½-inch slices
2 garlic cloves, thinly sliced on the diagonal
2 carrots, grated
¼ pound snow peas, sliced lengthwise into thirds
½ red bell pepper, seeded and thinly sliced
6 ounces mushrooms, sliced
4 ounces baby spinach (about 2 cups)
8 ounces mung bean sprouts
¼ cup chopped fresh cilantro
Sweet Ginger Sauce
½ cup fresh orange juice
2 tablespoons hoisin sauce
2 teaspoons reduced-sodium soy sauce
2 tablespoons minced fresh ginger
½ to 1 teaspoon Thai chili sauce
*Prepare tofu for cooking by thawing at room temperature or by immersing (wrapped) in boiling water. Be sure to squeeze as much moisture out as possible.
Makes 4 servings.
Nutrition information (per serving)
Total Fat: 3.5g
Saturated Fat: 0.5g
Dietary Fiber: 6g
Cholesterol: 0 mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)