For an interesting change of pace—and an extra measure of soluble fiber—serve the vegetables and tofu over bulgur instead of rice.
1 tablespoon vegetable oil, such as olive or canola oil
2 red bell peppers, cut into 1-inch squares
3 cloves garlic, minced
1 tablespoon minced fresh ginger
1 teaspoon sugar
3 tablespoons rice vinegar
1/2 pound sugar snap peas, strings removed
8 ounces extra-firm tofu, cut into ½-inch chunks
3 tablespoons reduced-sodium soy sauce
1/2 teaspoon cornstarch
1/4 teaspoon salt
3 tablespoons water
1. In a large nonstick skillet or wok, heat the oil over medium heat. Add the bell peppers, garlic, and ginger. Sprinkle the sugar and 1 tablespoon of the vinegar over the vegetables and stir-fry until the peppers are crisp-tender, about 3 minutes.
2. Add the sugar snaps and stir-fry until crisp-tender, about 2 minutes. Add the tofu and stir very gently until just heated through, about 2 minutes.
3. In a small bowl, stir the remaining 2 tablespoons vinegar and the soy sauce into the cornstarch. Add the salt and water, whisk again, and pour the mixture over the vegetables. Cook, stirring gently, until the sauce is slightly thickened, about 1 minute. Makes 4 servings
Good source of: beta carotene, vitamin C
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.