Colorful and quick, this stir-fry is tossed in hoisin sauce and toasted sesame oil, then served over brown rice and garnished with chopped nuts.

　　

Ingredients

Serves 4; 1 cup vegetable and tofu mixture and 1/2 cup rice per serving

　　2 teaspoons cornstarch

　　1/4 cup Vegetable Broth (page 53) or commercial low-sodium vegetable broth

　　2 tablespoons hoisin sauce

　　1 tablespoon soy sauce (lowest sodium available)

　　1 teaspoon toasted sesame oil

　　1 cup uncooked instant brown rice

　　1 teaspoon canola or corn oil

　　2 medium garlic cloves, minced

　　1 12.3-ounce package light extra-firm tofu, drained, patted dry, and cut into 1/2-inch cubes

　　4 ounces sugar snap peas, trimmed

　　4 medium stalks of bok choy (green and white parts), cut crosswise into 1/2-inch slices

　　1/2 cup canned baby corn, drained

　　1/4 cup canned sliced water chestnuts, drained

　　2 tablespoons chopped unsalted peanuts, other unsalted nuts, or sesame seeds

　　

Step 1

Put the cornstarch in a small bowl. Add the broth, hoisin sauce, soy sauce, and sesame oil, whisking until the cornstarch is dissolved. Set aside.

　　

Step 2

Prepare the rice using the package directions, omitting the salt and margarine.

　　

Step 3

Meanwhile, in a large saucepan, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the garlic for 15 to 20 seconds, or until soft, stirring occasionally and watching carefully so it doesn’t burn.

　　

Step 4

Stir in the tofu. Cook for 3 to 4 minutes, or until light golden brown and heated through, stirring constantly.

　　

Step 5

Stir in the remaining ingredients except the peanuts. Cook for 2 to 3 minutes, or until the peas and bok choy are tender-crisp and the mixture is heated through, stirring constantly.

　　

Step 6

Make a well in the center of the tofu mixture. Pour in the reserved broth mixture. Bring to a simmer, still over medium-high heat, stirring constantly in the well only. Simmer for 2 to 3 minutes, or until the broth mixture is thickened, stirring constantly. Stir into the tofu mixture. Spoon over the rice. Sprinkle with the peanuts.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 226

　　

Step 9

Total fat: 6.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 2.0g

　　

Step 13

Monounsaturated: 2.5g

　　

Step 14

Cholesterol: 0mg

　　

Step 15

Sodium: 294mg

　　

Step 16

Carbohydrates: 33g

　　

Step 17

Fiber: 3g

　　

Step 18

Sugars: 5g

　　

Step 19

Protein: 11g

　　

Step 20

Calcium: 82mg

　　

Step 21

Potassium: 255mg

　　

Dietary Exchanges

Step 22

2 starch

　　

Step 23

1 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition