Kitchen Stir-Fry

A family favorite, especially with oven-baked brown rice

What food sells for less than $2 a pound? is low in calories? and fat? and carbs? and cholesterol? but high in protein?

It’s tofu, the soy-based, earth-friendly super-food. If you’re tempted to stop reading, please don’t! I do understand: I was a vegetarian for eight years and cooked with tofu exactly once.

But now that I’ve become a carnivore, thanks to this delicious stir-fry, I’m also a reformed tofu-eater!

Keep the ingredients for KITCHEN STIR-FRY on hand so you can cook up a fast, hot and nutritious supper any time. Some tofu brands require no refrigeration so store in the pantry. Stock up on frozen stir-fry vegetables for the freezer when they’re on sale.

Like most stir-fry dishes, this one begs for improvisation, especially with the vegetables. Sugar snap peas are especially good, broccoli and fancy mushrooms too. Use your imagination to discover your family’s favorite combinations.

Serve with jasmine rice, stirring in a couple of handfuls of spinach for extra nutrition at the last minute.

ALANNA's TIPS Check the nutrition facts on tofu packages. While still relatively low in calories, some tofu brands have several times more calories than others. Look for brands that have about 45 calories for a three-ounce serving.

Warm the honey in the microwave for a few seconds to make it easier to pour or measure.

The next time you buy soy sauce, choose a bottle with reduced salt. What a flavor difference!

If your family is extra hungry, double the marinade and add more vegetables.

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Send a favorite stir-fry to e-mail.

KITCHEN STIR-FRY

Hands-on time: 15 minutes
Time to table: 45 minutes
Serves 4

12 ounces extra firm tofu (or uncooked diced chicken or small shrimp)
3 tablespoons soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon sesame oil (essential)
¼ teaspoon cayenne pepper

1 tablespoon oil
1 teaspoon cornstarch
¼ cup water
16 ounces frozen stir-fry vegetables
Salt and pepper

1 small onion, sliced thin
2 – 3 cloves garlic, minced
8 ounces mushrooms, sliced
1 tablespoon minced ginger
2 green onions, chopped
8 ounces sliced water chestnuts
Fresh bean sprouts (cooked with vegetables or used as garnish)

Place double layer of paper towels in colander. Dice tofu onto paper towels and pat dry. Whisk marinade ingredients, then pour into one-quart sealable freezer bag. Add tofu and marinate for 30 minutes or more, turning occasionally.

Heat oil in large, deep skillet over high heat. Transfer tofu to hot skillet (it should sizzle), reserving marinade. Stir cornstarch and water into marinade, then set aside.

Cook tofu, turning frequently, until edges are brown and crispy. Remove from skillet and keep warm. Add tablespoon or two of water to skillet. Add vegetables. Stir-fry til almost cooked, about 5 minutes. Stir in marinade to coat vegetables, then cook until marinade is syrupy. Return tofu to skillet and stir just to mix. Season to taste and serve.

NUTRITION ESTIMATE Per Serving: 177Cal; 11g Protein; 6g Tot Fat; 1g Sat Fat; 20g Carb; 4g Fiber; 316mg Sodium; 0mg Cholesterol; Weight Watchers 3 points