This recipe will eliminate all doubt that good-for-you tofu can be tasty, too!

　　

Ingredients

serves 4, 1 2/3 cups per serving

　　Cooking spray

　　24 ounces light extra-firm tofu, cut into 1/2-inch cubes

　　1 tablespoon soy sauce and 1 tablespoon soy sauce (lowest sodium available), divided use

　　1 tablespoon low-sodium vegetable broth and 2/3 cup low-sodium vegetable broth, divided use

　　1 tablespoon sesame seeds

　　1 tablespoon cornstarch

　　2 teaspoons grated peeled gingerroot

　　1/4 teaspoon crushed red pepper flakes

　　8 to 10 ounces fresh asparagus, trimmed and cut into 1-inch pieces

　　1 medium red bell pepper, cut into thin strips

　　1/2 medium onion, thinly sliced

　　1 1/2 teaspoons bottled minced garlic or 3 medium garlic cloves, minced

　　4 ounces fresh bean sprouts

　　

Step 1

Preheat the oven to 400°F. Lightly spray a rimmed baking sheet with cooking spray.

　　

Step 2

Put the tofu in a medium bowl. Sprinkle with 1 tablespoon soy sauce and 1 tablespoon broth, stirring well. Place the tofu in a single layer on the baking sheet.

　　

Step 3

Bake for 30 minutes.

　　

Step 4

Meanwhile, in a small skillet over low heat, dry-roast the sesame seeds for about 2 minutes, or just until fragrant and golden, stirring frequently. Watch carefully so they do not get too brown. Pour onto a small plate. Set aside.

　　

Step 5

In a small bowl, stir together the cornstarch, gingerroot, red pepper flakes, remaining 1 tablespoon soy sauce, and remaining 2/3 cup broth. Set aside.

　　

Step 6

When the tofu has about 20 minutes of baking time remaining, lightly spray a large skillet with cooking spray. Cook the asparagus, bell pepper, onion, and garlic over medium-high heat for 4 minutes, stirring frequently.

　　

Step 7

Stir in the bean sprouts. Cook for 2 minutes, stirring frequently.

　　

Step 8

Stir the cornstarch mixture. Stir into the asparagus mixture. Cook for 1 to 2 minutes, or until thickened and bubbly, stirring constantly.

　　

Step 9

Gently stir in the tofu. Cook for 1 to 2 minutes, or until heated through. Sprinkle with the sesame seeds.

　　

nutrition information

Step 10

(Per Serving)

　　

Step 11

Calories: 200

　　

Step 12

Total Fat: 6.0g

　　

Step 13

Saturated: 0.5g

　　

Step 14

Trans: 0.0g

　　

Step 15

Polyunsaturated: 1.5g

　　

Step 16

Monounsaturated: 3.5g

　　

Step 17

Cholesterol: 0mg

　　

Step 18

Sodium: 275mg

　　

Step 19

Carbohydrates: 18g

　　

Step 20

Fiber: 5g

　　

Step 21

Sugars: 5g

　　

Step 22

Protein: 19g

　　

Step 23

Dietary Exchanges

　　

Step 24

1/2 Starch

　　

Step 25

1 Vegetable

　　

Step 26

2 Lean Meat

　　American Heart Association Quick & Easy Meals