Time to table: 20 minutesServes: 5
Healing Nutrient Spotlight
Good source of iron, thiamin, riboflavin, vitamin B-6, folate, magnesium
Excellent source of vitamin A, vitamin C, copper, manganese
Ingredients*
1 lb. firm tofu, drained and cubed
1 cup water
½ tsp. salt
2 medium carrots, thinly sliced
2 cups broccoli florets
2 T. grapeseed oil
2 medium onions, thinly sliced
1 cup sliced mushrooms
1 cup walnut halves
1 T. cornstarch
3 T. tamari soy sauce (wheat-free)
½ tsp. freshly ground black pepper
*Choose organic ingredients for optimal nutrition.
Preparation
Bring water to boil in medium saucepan. Add salt, broccoli and carrots and boil one minute. Drain and reserve the liquid. In large frying pan or wok, sauté onions in oil until soft. Add mushrooms and walnut halves. Increase heat to medium-high and add carrots, broccoli and tofu. Stir-fry until heated through. To the reserved vegetable stock add the cornstarch, tamari sauce and black pepper. Pour over vegetable mixture and cook until bubbling hot and sauce is thickened.
Nutrition
285 calories, 13 g protein, 15 g carbohydrates, 21 g fat, 2 g saturated fat, 3 g monounsaturated fat, 15 g polyunsaturated fat, 6 g sugars, 3 g fiber, 7724 IU vitamin A, .15 mg thiamin, .16 mg riboflavin, 1.9 mg niacin, .6 mg pantothenic acid, .28 mg vitamin B-6, 55 mcg folate, 32 mg vitamin C, 1.9 mg vitamin E, 74 mg calcium, .45 mg copper, 2.2 mg iron, 53 mg magnesium, .91 mg manganese, 403 mg potassium, 3.6 mg selenium, 881 mg sodium, 1 mg zinc