Stir-fry is a wonderful, quick-cooking technique that brings out the best in fresh vegetables. Try this dish starring kale, sugar snap peas, carrots and mushrooms.
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Ingredientes
-
1
package (14 oz) firm tofu, cut into 3/4-inch cubes
-
2
teaspoons peanut oil
-
1
clove garlic, finely chopped
-
1-inch piece fresh gingerroot, grated
-
1
cup fresh sugar snap peas
-
1
medium carrot, cut into julienne pieces (1 1/2x1/4x1/4 inch)
-
1
cup sliced fresh mushrooms
-
1
bunch (8 oz) fresh kale, large thick stems removed, leaves thinly cut across the stem (6 cups)
-
1
teaspoon sesame oil
-
1
tablespoon gluten-free reduced-sodium soy sauce
-
1
tablespoon fish sauce
-
2
cups cooked brown rice
Instrucciones
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-
1
Press tofu between paper towels to absorb excess moisture. Set aside. Heat 12-inch nonstick skillet or large wok over medium-high heat. Add peanut oil to pan; swirl to cover bottom. When oil is hot, add tofu. Cook 3 to 4 minutes, stirring occasionally, just until light golden brown. Remove tofu from skillet.
-
2
Working quickly, add garlic and gingerroot; stir. Add peas and carrot; stir. Add mushrooms. Cook 3 to 5 minutes, stirring constantly, until mushrooms begin to brown. Add kale. Cook about 2 minutes, stirring constantly until kale wilts. Add tofu, sesame oil, soy sauce and fish sauce. Stir to thoroughly coat. Serve over rice.
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Consejos de expertos
-
To save time, cut tofu and prep the vegetables the day ahead; stir-fry when ready to serve.
-
Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
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Información Nutricional
Información Nutricional
Porción:
1 Serving
- Calorías
- 270
- Calorías derivadas de la grasa
- 80
- Grasa total
- 9g
- 14%
- Grasa saturada
- 1 1/2g
- 8%
- Grasas trans
- 0g
- Colesterol
- 0mg
- 0%
- Sodio
- 580mg
- 24%
- Potasio
- 610mg
- 17%
- Carbohidratos totales
- 34g
- 11%
- Fibra dietética
- 6g
- 24%
- Azúcares
- 4g
- Proteína
- 14g
- Vitamina A
- 230%
- 230%
- Vitamina C
- 70%
- 70%
- Calcio
- 30%
- 30%
- Hierro
- 20%
- 20%
Intercambios:
1/2 Almidón; 0 Fruta; 1 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 1 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
Stir-fry is a wonderful, quick-cooking technique that brings out the best in fresh vegetables. Try this dish starring kale, sugar snap peas, carrots and mushrooms.
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(function() {
document.addEventListener('DOMContentLoaded', function() {
var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ThirdPartyScript_afac409e-89cc-48fc-8613-81c0dcf191d7\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r07f03dabc51041db97ba711fd36a5d56\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpZergnet2\x22,\x22deferredContainerView\x22\x3a\x22ThirdPartyScript\x22\x7d,\x22viewName\x22\x3a\x22ThirdPartyScript\x22\x7d');
var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
