15-Minute Healthy Sauteed Asparagus and Tofu - 12.61g Carbs, 4.21g Fiber, 4.64g Sugar
From: The George Mateljan Foundation - The World's Healthiest Foods
Add this quick-and-easy vegetarian meal to your Healthiest Way of
Eating this week. Prepared by using our Healthy Saute cooking method
it has great flavor with a minimal number of ingredients and is
prepared without the use of heated oils. Enjoy!
Prep and Cook Time: 20 minutes
1 medium onion, cut in half and sliced medium thick
4 medium cloves garlic, chopped
1 Tbsp vegetable broth
2 Tbsp minced fresh ginger
3 cups thin asparagus, cut in 2-inch lengths
1 medium red bell pepper, thin julienne in 1-inch lengths
4 oz extra firm tofu, cut in 1/2-inch cubes
1 Tbsp soy sauce
2 Tbsp rice vinegar
1 tsp toasted sesame seeds
Salt
White pepper to taste
Slice onions and chop garlic and let both sit for at least 5 minutes
to bring out their hidden health benefits.
Heat 1 Tbsp broth in a 10-12 inch stainless steel skillet. Healthy
Saute onion in broth over medium high heat for about 2 minutes,
stirring constantly.
Add garlic, ginger, asparagus, and peppers and continue to healthy
saute for another 1 minute, stirring constantly.
Add tofu, soy sauce, and vinegar. Turn heat to low and cover for
about 2 minutes, or until vegetables are tender, yet still crisp.
Season with salt and pepper and sprinkle with sesame seeds.
Serves: 4
Total Weight: 209.27 g
Nutrition per Serving:
98.83 Calories, 28.51 Calories from Fat, 4.34 Calories from Saturated Fat,
8.26g Protein, 12.61g Carbs, 4.21g Dietary Fiber, 1g Soluble Fiber,
2.85g Insoluble Fiber, 4.64g Total Sugar, 3.13g Monosaccharides,
0.51g Disaccharides, 1.99g Other Carbs, 3.17g Total Fat, 0.48g Saturated Fat,
0.70g Mono Fat, 1.69g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
231.47mg Calcium, 4.29mg Iron, 48.34mg Magnesium, 492.79mg Potassium,
260.86mg Sodium
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