Tofu Steaks and Vegetable Stir Fry
1 12.3 ounce package lite, firm silken tofu, drained
2 tablespoons wheat germ or dry bread crumbs
1/4 cup all purpose flour
1 teaspoon Italian herb seasoning
1/4 teaspoons paprika
2 teaspoons vegetable oil
1 large egg, lightly beaten or egg substitute
1/3 cup rice vinegar
1/3 cup sugar
1/2 cup water
2 tablespoons low sodium soy sauce
1 tablespoon cornstarch
1/4 cup water
1 tablespoon fresh ginger, minced and peeled
Vegetable Stir Fry:
1 teaspoon vegetable oil
1 cup yellow or red bell pepper strips
1 cup snow peas
1/2 cup chopped tomato
2 cups cooked angel hair pasta
To prepare the tofu steaks, cut tofu lengthwise into 4 1/2 inch thick slices. Place the tofu steak on several layers of heavy duty paper towels. Cover the steaks with additional paper towels and let stand 5 minutes. Combine flour, wheat germ, Italian herbs, dill, salt, paprika and pepper. Dredge each tofu steak in flour mixture. Dip into egg; dredge again in flour mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu steaks; cook minutes, turning after 3 minutes. Remove from skillet; cut each tofu steak into 4 wedges. Keep warm.
To prepare ginger sauce, combine vinegar, sugar, 1/2 cup water and soy sauce in a small saucepan; bring to a boil over medium high heat. Reduce heat and simmer 3 minutes or until sugar is dissolved. Combine cornstarch and 1/4 cup water; stir in ginger. Keep warm.
To prepare vegetable stir fry, heat 1 teaspoon oil in skillet over medium high heat. Add bell pepper and snow peas and stir fry 2 minutes. Add tomato and stir fry 1 minute. Serve over pasta and top with ginger sauce and tofu wedges.
Serving Size: tofu wedge, 1/2 cup pasta, 1/2 cup vegetable stir fry and 1/4 cup ginger sauce. Makes 8 servings.
per serving: 355 calories, 54 gm carbohydrates, 54 gm protein, 533 mg sodium, 6.4 gm fat, 55 mg cholesterol, 20 percent calories from fat
exchanges: 2 very lean meats, 3 starch/breads, 1 fat