Tofu with Peanut-Ginger Sauce
Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.
From EatingWell: February/March 2005, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings, generous 3/4 cup each
Active Time: 15 minutes
Total Time: 25 minutes
- 5 tablespoons water
- 4 tablespoons smooth natural peanut butter
- 1 tablespoon rice vinegar, (see Ingredient note) or white vinegar
- 2 teaspoons reduced-sodium soy sauce
- 2 teaspoons honey
- 2 teaspoons minced ginger
- 2 cloves garlic, minced
Tofu & vegetables
- 14 ounces extra-firm tofu, preferably water-packed
- 2 teaspoons extra-virgin olive oil
- 4 cups baby spinach, (6 ounces)
- 1 1/2 cups sliced mushrooms, (4 ounces)
- 4 scallions, sliced (1 cup)
- To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
- To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
- Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
- Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
- Ingredient Note: Rice vinegar (or rice-wine vinegar) is mild, slightly sweet vinegar made from fermented rice. Find it in the Asian section of supermarkets and specialty stores.
Nutrition Per serving:
221 calories; 14 g fat (2 g sat, 3 g mono); 0 mg cholesterol; 15 g carbohydrates; 3 g added sugars; 12 g protein; 4 g fiber; 231 mg sodium; 262 mg potassium.
Nutrition Bonus: Calcium (16% daily value), Iron (16% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 2 medium-fat meat