You can make this dish in a wok or a large frying pan. You can add shrimp if you don't want this to be a vegetarian dish. It can be served over brown rice or rice noodles. It takes only minutes to prepare.
1/2 pound extra-firm tofu
4 tbsp reduced-sodium soy sauce
2 tbsp water
1 clove garlic, minced
1 tsp fresh ginger, peeled and chopped fine
1 tbsp vegetable oil
1 large onion, cut in half and sliced
1 red bell pepper, cut in matchstick strips
1/2 cup sliced mushrooms
1/4 pound snow peas (about 1 cup)
1 cup small broccoli florets
1 bunch scallions, sliced
Drain and dry tofu with paper towels. Cut into 1/2-inch cubes.
Combine soy sauce, water, garlic, and ginger in wok (or frying pan). Add tofu chunks and cook over medium-high heat for about 5 minutes, stirring gently, until all liquid is gone. Put tofu in a bowl and set aside.
Wipe wok and heat oil. Stir-fry onion and pepper until the mix is translucent. Add mushrooms, snow peas, and broccoli, stirring constantly, until vegetables are bright and still crisp. Return tofu to wok and heat thoroughly. Garnish with sliced scallions and serve.
Each serving contains approximately 283 calories, 22 g carbohydrates, 19.5 g protein, 13 g fat, 1,174 mg sodium, and 6 g fiber.