Tasty and Easy Recipes

Ingredients:
4 oz 85% lean ground beef
1 cup Green onions, with tops chopped
1 cl Garlic, minced
3/4 cup Chicken broth
2 tbsp (light) Soy sauce reduced sodium
1 tbsp Chile sauce
1 tsp Seasame oil
1/4 tsp Hot oil, (optional; see below)
1/4 tsp Red pepper flakes
2 tbsp Cornstarch
2 tbsp Water
1 cup Bean curd(tofu), cut into 1/2-inch cubes

Method:
Place ground beef, green onions, and garlic in a nonstick skillet and
cook, stirring quickly, until beef is browned. Stir in chicken
broth, soy sauce, chili sauce, oils, and red pepper flakes. Mix
cornstarch with cold water. Add to skillet. Cook. stirring
constantly, untill sauce thickens. Gently stir in bean curd. Contiune
to cooking over medium heat 3 minutes.

Ingredients:
2/3 cup Water
2 tbsp Dry sherry
2 tbsp Reduced-sodium soy sauce
4 tsp Cornstarch
1 tsp Grd ginger
1/4 tsp Crushed red pepper
Nonstick spray coating
2 cl Garlic, minced
3 cup Broccoli, cut into bite-size pieces
1/2 cup Onion, cut into wedges
1 cup Fresh bean sprouts
1 lb Tofu, fresh (bean curd) cut into 1/2″ pieces
1 1/3 cup Cooked brown rice, hot

Method:
For sauce, stir together water, sherry, soy sauce, cornstarch,ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds.
Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute.
Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice.

Ingredients:
8 oz Tofu
2 tsp Vegetable oil
1/4 cup Chicken broth
1/4 tsp Ground ginger
1 cup Celery, stack
1 small Onion, coarsely chopped
1/4 Sweet red pepper, slivered
1 1/2 cup Fresh bean sprouts, washed
1 tbsp Soy sauce, low-sodium
Fresh ground Pepper
Salt to taste

Method:
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