1 tablespoon soybean oil
14 ounces firm tofu, cut into ½-inch cubes
½ cup teriyaki sauce, reduced sodium
½ cup water
1½ cups carrots, shredded
1 cup edamame, shelled and thawed
1 cup broccoli florets, cut into ½-inch pieces
1 cup red bell pepper, cut into ½-inch pieces
2 cups cooked brown or white rice
Heat oil in large frying pan over medium high heat.
Add tofu, stirring constantly, for 5 minutes or until lightly browned.
Stir in teriyaki sauce, water, carrots, edamame, broccoli and red bell pepper. Bring to boil and cook, stirring constantly, for 3 minutes or until vegetables are tender and sauce has thickened slightly.
Serve over brown or white rice.
Cook's note: May substitute chicken or beef for the tofu.
@Recipe nutrition:Nutrition values per serving: 460 calories, 13 g fat (2 g saturated) 64 g carbohydrates, 9 g fiber, 23 g Protein, 0 cholesterol, 700 mg sodium.
United Soybean Board, soyconnection.com