Meal Total (per plate): 409 cal., 17 g total fat (3 g sat. fat), 0 mg chol., 774 mg sodium, 46 g carb. (6 g fiber, 18 g sugars), 18 g pro. Exchanges: 2 vegetable, 2 starch, 0.5 carb., 1.5 lean meat, 2.5 fat.

Spicy Peanut-Sauced Tofu Stir-Fry

Carb. per serving 26 g

Servings 4 (1½ cups stir-fry each)

Start to Finish 30 minutes

• 12 to 14 ounces light extra-firm tofu (fresh bean curd), drained
• 1 tablespoon olive oil
• ½ cup cold water
• 2 teaspoons cornstarch
• ⅓ cup creamy peanut butter
• ¼ cup reduced-sodium soy sauce
• ¼ cup rice vinegar
• 2 tablespoons honey
• 1 tablespoon grated fresh ginger
• ¼ teaspoon crushed red pepper
• 2 cloves garlic, minced
• 2 medium red sweet peppers, cut into strips
• 1 medium red onion, cut into thin wedges
• 4 cups sliced bok choy
•   Crushed red pepper (optional)

1. Drain tofu; pat dry with paper towels. Cut tofu into 1-inch cubes. In a very large skillet heat 1 teaspoon of the olive oil. Add tofu cubes; cook on one side about 6 minutes or until browned and slightly crisp. Gently turn over the tofu and add another 1 teaspoon of the oil. Continue cooking until all sides are browned and slightly crisp. Using a spatula, transfer tofu to a bowl.

2. For peanut sauce, in a small saucepan stir the cold water into the cornstarch. Stir in peanut butter, soy sauce, rice vinegar, honey, ginger, and the ¼ teaspoon crushed red pepper. Cook and stir over medium heat until thickened and bubbly; cook and stir for 1 minute more. Set aside.

3. In the same skillet heat the remaining 1 teaspoon oil over medium-high heat. Add garlic, sweet peppers, and red onion; cook and stir for 5 minutes. Add bok choy; cook and stir for 2 to 3 minutes more. Add the browned tofu and the peanut sauce; stir gently to coat and heat through. Divide the tofu mixture among four serving plates. If desired, sprinkle with additional crushed red pepper.

Per serving: 292 cal., 15 g total fat (3 g sat. fat), 0 mg chol., 770 mg sodium, 26 g carb. (4 g fiber, 18 g sugars), 13 g pro. Exchanges: 2 vegetable, 0.5 starch, 0.5 carb., 1.5 lean meat, 2.5 fat.

Quinoa

In a medium saucepan bring 1½ cups water to boiling. Add ¾ cup rinsed and drained quinoa. Reduce heat. Cover and simmer about 15 minutes or until done. Drain any excess water. Divide quinoa among plates. Makes 4 servings (½ cup each).

Per serving: 117 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 4 mg sodium, 20 g carb. (2 g fiber, 0 g sugars), 5 g pro. Exchanges: 1.5 starch.

Make It Mine To vary the color and flavor, swap farro or red quinoa for the quinoa and trade small broccoli florets for the bok choy.