Monday, October 1, 2007

Vegetarian Sweet Ginger Sauce Stir Fry

This heart-healthy recipe can be made in minutes once you have all the vegetables chopped up. You can use soba noodles that are low in sodium, or substitute wide whole wheat noodles which are also low in salt.

Vegetarian Sweet Ginger Sauce Stir Fry
(Serves 4 - 220 calories per serving)

Ingredients for the Sweet Ginger Sauce
  • 1/2 cup fresh orange juice
  • 2 tablespoons hoisin sauce
  • 2 teaspoons reduced-sodium soy sauce
  • 2 tablespoons minced fresh ginger
  • 1/2 to 1 teaspoon Thai chili sauce
Ingredients for the Stir Fry
  • 3 ounces buckwheat soba noodles
  • 1 teaspoon sesame oil
  • 1 teaspoon peanut oil
  • 6 ounces water-packed light extra-firm tofu, frozen, prepared for cooking, and cut into 1/2-inch cubes
  • 4 scallions, white parts and 3 inches of the green, sliced on the diagonal in 1/2-i8inch slices
  • 2 garlic cloves, thinly sliced on the diagonal
  • 2 grated carrots
  • 1/4 pound snow peas
  • 1/2 red bell pepper seeded and thinly sliced
  • 6 ounces mushrooms, sliced
  • 4 ounces baby spinach (about 2 cups)
  • 8 ounces mung bean sprouts
  • 1/4 cup chopped fresh cilantro
  • Lime wedges
  1. Combine all Sweet Ginger Sauce ingredients in a small pan, using chili sauce to taste. Heat to a simmer and cook for 1 minute. Set aside.
  2. Cook the soba noodles 1 minute less than directed on the package, drain and set aside.
  3. Heat the sesame and peanut oils in a nonstick skillet or wok over high heat until hot.
  4. Stir int he tofu, scallions, garlic, carrots, snow peas, bell peppers and mushrooms.
  5. Stir fry for 2 minutes
  6. Lower the heat to medium; add the Sweet Ginger Sauce.
  7. Stir int he spinach, bean sprouts and reserved soba noodles.
  8. Cook just until the spinach wilts, then add the cilantro.
Serve immediately, garnished with lime wedges.

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