Tofu and Vegetable Stir-Fry

Directions

1. 1
   Preheat the oven to 400F.
2. 2
   Lightly spray a rimmed baking sheet with cooking spray.
3. 3
   Put the tofu in a medium bowl.
4. 4
   Sprinkle with 1 tablespoon soy sauce and 1 tablespoon broth, stirring well.
5. 5
   Place the tofu in a single layer on the baking sheet.
6. 6
   Bake for 30 minutes.
7. 7
   Meanwhile, in a small skillet over low heat, dry-roast the sesame seeds for about 2 minutes, or just until fragrant and golden, stirring frequently.
8. 8
   Watch carefully so they do not get too brown.
9. 9
   Pour onto a small plate.
10. 10
    Set aside.
11. 11
    In a small bowl, stir together the cornstarch, gingerroot, red pepper flakes, remaining 1 tablespoon soy sauce, and remaining 2/3 cup broth.
12. 12
    Set aside.
13. 13
    When the tofu has about 20 minutes of baking time remaining, lightly spray a large skillet with cooking spray.
14. 14
    Cook the asparagus, bell pepper, onion, and garlic over medium-high heat for 4 minutes, stirring frequently.
15. 15
    Stir in the bean sprouts.
16. 16
    Cook for 2 minutes, stirring frequently.
17. 17
    Stir the cornstarch mixture.
18. 18
    Stir into the asparagus mixture.
19. 19
    Cook for 1 to 2 minutes, or until thickened and bubbly, stirring constantly.
20. 20
    Gently stir in the tofu.
21. 21
    Cook for 1 to 2 minutes, or until heated through.
22. 22
    Sprinkle with the sesame seeds.
23. 23
    (Per Serving)
24. 24
    Calories: 200
25. 25
    Total Fat: 6.0g
26. 26
    Saturated: 0.5g
27. 27
    Trans: 0.0g
28. 28
    Polyunsaturated: 1.5g
29. 29
    Monounsaturated: 3.5g
30. 30
    Cholesterol: 0mg
31. 31
    Sodium: 275mg
32. 32
    Carbohydrates: 18g
33. 33
    Fiber: 5g
34. 34
    Sugars: 5g
35. 35
    Protein: 19g
36. 36
    Dietary Exchanges
37. 37
    1/2 Starch
38. 38
    1 Vegetable
39. 39
    2 Lean Meat