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Tofu Chop Suey

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Yield: 2 servings

8 oz Tofu; 1/4 Sweet red pepper; slivered
2 ts Vegetable oil; 1 1/2 c Fresh bean sprouts; washed
1/4 c Chicken broth; 1 tb Soy sauce; low-sodium
1/4 ts Ground ginger; Fresh ground Pepper
1 c Celery; stack Salt to taste;
1 sm Onion; coarsely chopped

Freshly ground pepper + salt

Tofu supplies the protein, and tastes similar to chicken breasts, in
this quick-to-prepare colorful vegetarian main dish.

Drain tofu, cut into 3/4 inch pieces. Place between layers of paper
towel and weight down with a dinner plate. Let stand 10 minutes to
compress and remove excess water.

Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion
and red pepper. Stir cook over medium heat 3 minutes. Add bean
sprouts, continue stir-cooking 1 min.

Stir in remaining broth, soy sauce and tofu. Cook and stir gently
over medium heat until vegetables are tender-crisp, and liquid is
evaporated. Season to taste with salt and pepper.

1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams
protein, 10 grams fat 2 protein choices, 1 fruit + veg. choice, 1
fats + oils choice

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier Nov 93

444 1 rate

Comments

Tofu Chop Suey<br /> Yield: 2 servings<br /> <br />      8 oz Tofu;                             1/4    Sweet red pepper; slivered<br />      2 ts Vegetable oil;                  1 1/2 c  Fresh bean sprouts; washed<br />    1/4 c  Chicken broth;                      1 tb Soy sauce; low-sodium<br />    1/4 ts Ground ginger;                           Fresh ground Pepper<br />      1 c  Celery; stack                            Salt to taste;<br />      1 sm Onion; coarsely chopped        <br /> <br />   Freshly ground pepper + salt<br />  <br />  Tofu supplies the protein, and tastes similar to chicken breasts, in<br />  this quick-to-prepare colorful vegetarian main dish.<br />  <br />  Drain tofu, cut into 3/4 inch pieces.  Place between layers of paper<br />  towel and weight down with a dinner plate.  Let stand 10 minutes to<br />  compress and remove excess water.<br />  <br />  Heat oil, 2 tbsp broth and ginger in a frypan.   Add celery, onion<br />  and red pepper.  Stir cook over medium heat 3 minutes.  Add bean<br />  sprouts, continue stir-cooking 1 min.<br />  <br />  Stir in remaining broth, soy sauce and tofu.  Cook and stir gently<br />  over medium heat until vegetables are tender-crisp, and liquid is<br />  evaporated. Season to taste with salt and pepper.<br />  <br />  1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams<br />  protein, 10 grams fat 2 protein choices, 1 fruit + veg. choice, 1<br />  fats + oils choice<br />  <br />  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not<br />  tested by Elizabeth Rodier Nov 93<br /> <br />

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