2/3 cup Water
2 tbsp Dry sherry
2 tbsp Reduced-sodium soy sauce
4 tsp Cornstarch
1 tsp Grd ginger
1/4 tsp Crushed red pepper
Nonstick spray coating
2 cl Garlic, minced
3 cup Broccoli, cut into bite-size pieces
1/2 cup Onion, cut into wedges
1 cup Fresh bean sprouts
1 lb Tofu, fresh (bean curd) cut into 1/2" pieces
1 1/3 cup Cooked brown rice, hot
Directions
For sauce, stir together water, sherry, soy sauce, cornstarch,
ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat
the work or skillet over medium heat. Add garlic; stir-fry for 15
seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry
for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push
vegetables from the center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir
till thickened and bubbly. Cook and stir for 1 minute. Stir
vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE
Brought to you and yours by Nancy O'Brion and her Meal-Master
Source: Better Homes and Gardens Diabetic Cook Book.
Servings: 4 servings
Tofu And Broccoli Stir-Fry Recipe brought to you by Recipe Ideas
Categories: Diabetic; Tofu; Vegetarian; Vegetables; Main Dish
The History of Recipes
It is quite feasible to follow the history of written cooking instructions way back into ancient history, at least as far back as the ancient Egyptians, and possibly even further than that. However, in the main part, these ancient recipes were just primitive hieroglyphic recipes for food preparation.
Interestingly, the oldest recipe in existence, according to Professor Solomon Katz, is a series of ancient tablets in Sumerian which describe the making of bread which is then used to make a drink, quite possibly a form of beer as it is recorded as having made those who drank it feel `blissful`. As we move into The time of the roman empire around 25BC a roman called Apicius created a number of documents describing recipes enjoyed by wealthy Romans. In his works, Apicius recounts how the roman meals were separated into hors d`oeuvre, entrees and desserts, a very modern way of dining. Aspicius informs us how the early Romans were skilled in the use of a good variety of spices and herbs, including a few that are still present in modern kitchens for example thyme, rue and asafoetida. Moving our culinary historical trip onwards, we find a couple of interesting books published in the 14th Century - one book entitled `Forme of Cury`, and another called `Curye on Inglish`. Amusingly, these are nothing to do with the indian curry that we all know today, but rather accounts of the types of meals prepared for the upper classes of the period. In the 15th century, people returning from the crusades brought us many foods and spices from Arab countries, including coriander, basil and rosemary. These new spices and herbs caused a surge in books on cooking, most of which are now in private cookery archives. Over the following few centuries, the families of Europe competed with each other to serve up the most extravagent banquests, and as a consequence, the best cooks and their recipes were much in demand. Even so, it wasn`t until the 1800s that fine cooking and recipe books rose to prominence. The Famous Mrs Beeton in the UK, and the equally well-known Fannie Merritt Farmer in the USA, spent years to collecting, testing, and recording the recipes of their peers. When we get to the 1900s, cookbooks were in high demand, as a result of more people being able to read, more leisure time and having more money. |
We hope you enjoy this Tofu And Broccoli Stir Fry recipe.
