Dinner in 20: Sesame-Tofu Stir-Fry
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Dinner in 20: Sesame-Tofu Stir-Fry

Try this 20-minute dinner recipe for a meal rich in protein but low in calories. Another reason to enjoy this dinner: Soy protein found in tofu can lower your risk of a heart attack.

Makes: 4 servings
Prep: 14 minutes
Cook: 6 minutes

1 12-ounce package extra-firm tofu, drained and cut into 1/2-inch cubes
1/4 cup finely chopped peanuts
1 tablespoon sesame seeds
1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger
1/8 teaspoon crushed red pepper
1 tablespoon cooking oil
1 16-ounce bag frozen stir-fry vegetables, thawed
2/3 cup bottled stir-fry sauce
2 scallions, thinly sliced (about 1/4 cup)
2 cups hot cooked brown rice

1. Lightly coat tofu with cornstarch. In a bowl, combine 1 tablespoon of the peanuts, the sesame seeds, ginger, and red pepper. Add tofu; toss gently.

2. Heat oil in a large skillet over high heat. Add tofu mixture to skillet. Cook briefly, stirring gently, until sesame seeds are toasted and tofu begins to brown.

3. Remove tofu. Add vegetables to skillet; cook and stir 2 to 3 minutes, or until heated through. Add stir-fry sauce; cook and stir gently until mixture is bubbly. Stir in tofu; heat through. Sprinkle with remaining peanuts and the scallions. Serve over rice.

Nutrition facts per serving: 386 calories, 19g protein, 45g carbohydrate, 14g fat (2g saturated), 6g fiber

Originally published in FITNESS magazine, May 2009.