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Name: Tofu Chop Suey
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 2
Cuisine: American
Ingredients: black pepper Fresh ground; 1 sm Onion coarsely chopped; 8 oz Tofu; 2 ts Vegetable oil; 1 c Celery; 1/4 Sweet red pepper slivered; 1 1/2 c Fresh bean sprouts washed; 1 tb Soy sauce, low-sodium; 1/4 c Chicken broth; 1/4 ts Ground ginger; Salt to taste

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INGREDIENTS

black pepper ; Fresh ground
1 sm Onion ; coarsely chopped
8 oz Tofu
2 ts Vegetable oil
1 c Celery
1/4 Sweet red pepper ; slivered
1 1/2 c Fresh bean sprouts ; washed
1 tb Soy sauce, low-sodium
1/4 c Chicken broth
1/4 ts Ground ginger
Salt ; to taste

INSTRUCTIONS

Freshly ground pepper & salt Tofu supplies the protein, and tastes similar to chicken breasts, in this quick-to-prepare colorful vegetarian main dish. Drain tofu, cut into 3/4 inch pieces. Place between layers of paper towel and weight down with a dinner plate. Let stand 10 minutes to compress and remove excess water. Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion and red pepper. Stir cook over medium heat 3 minutes. Add bean sprouts, continue stir-cooking 1 min. Stir in remaining broth, soy sauce and tofu. Cook and stir gently over medium heat until vegetables are tender-crisp, and liquid is evaporated. Season to taste with salt and pepper. 1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams protein, 10 grams fat 2 protein choices, 1 fruit & veg. choice, 1 fats & oils choice Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier Nov 93 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip

NOTES

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Tofu Chop Suey

black pepper Fresh ground
1 sm Onion coarsely chopped
8 oz Tofu
2 ts Vegetable oil
1 c Celery
1/4 Sweet red pepper slivered
1 1/2 c Fresh bean sprouts washed
1 tb Soy sauce, low-sodium
1/4 c Chicken broth
1/4 ts Ground ginger
 Salt to taste

Freshly ground pepper & salt    Tofu supplies the protein, and tastes similar to chicken breasts, in  this quick-to-prepare colorful vegetarian main dish.    Drain tofu, cut into 3/4 inch pieces.  Place between layers of paper  towel and weight down with a dinner plate.  Let stand 10 minutes to  compress and remove excess water.    Heat oil, 2 tbsp broth and ginger in a frypan.   Add celery, onion  and red pepper.  Stir cook over medium heat 3 minutes.  Add bean  sprouts, continue stir-cooking 1 min.    Stir in remaining broth, soy sauce and tofu.  Cook and stir gently  over medium heat until vegetables are tender-crisp, and liquid is  evaporated. Season to taste with salt and pepper.    1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams  protein, 10 grams fat 2 protein choices, 1 fruit & veg. choice, 1  fats & oils choice    Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not  tested by Elizabeth Rodier Nov 93    File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip

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Nutrition

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Serving Size: 1 Serving (324g)
Recipe Makes: 2

Calories: 156
Calories from Fat: 58 (37%)

Amt Per Serving		% DV

	Total Fat 6.4g	9 %
	Saturated Fat 0.8g	4 %
	Monounsaturated Fat 2.6g
	Polyunsanturated Fat 2.6g
Cholesterol 0mg		0 %
Sodium 417.5mg		14 %
Potassium 536.6mg		14 %
Total Carbohydrate 15g		4 %
	Dietary Fiber 3.3g	13 %
	Sugars, other 11.7g
Protein 11.6g		17 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 156

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