By the Plate: Spring Asparagus Stir-Fry With Tofu and Veggie Fried Rice
Full Meal
Calories: | Carbohydrate: gBy the Plate Foods Include
Per ServingSpring Asparagus Stir-Fry |
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Makes: 4 servings | ||
Serving Size: 1 rounded cup | ||
Calories | 70 | |
Fat | 3 | g |
Saturated Fat | 0 | g |
Trans Fat | 0 | g |
Carbohydrate | 10 | g |
Fiber | 2 | g |
Sugars | 6 | g |
Cholesterol | 0 | mg |
Sodium | 350 | mg |
Potassium | 280 | mg |
Protein | 3 | g |
Phosphorus | 75 | mg |
Choices: Vegetable 1.5, Fat 0.5 |
Spring Asparagus Stir-Fry
- Makes: 4 servings
- Serving Size: 1 rounded cup
- Preparation Time: 10 minutes
- Cooking Time: 7 minutes
Ingredients
2 | Tbsp. | naturally brewed, reduced-sodium soy sauce |
1 | Tbsp. | honey or coconut nectar |
2 | tsp. | toasted sesame oil |
2 | large | cloves garlic, minced |
1 | tsp. | grated fresh gingerroot |
2 | lbs. | asparagus, ends trimmed, cut on diagonal into 2-inch-long pieces |
1/8 | tsp. | sea salt |
1 | tsp. | sesame seeds, roasted or toasted |
Directions
- In a small bowl, stir together the soy sauce and the honey. Set aside.
- Heat the oil in a large skillet or wok over medium-high heat. (Reduce the heat if the oil begins to smoke.) Add the garlic and the ginger and sauté until they're fragrant, about 30 seconds.
- Add the thick-stemmed asparagus pieces and stir-fry them for 1 minute. Add the thin-stemmed asparagus pieces and stir-fry them for 1 minute. Add the asparagus tips and stir-fry them until they're tender-crisp, about 2 minutes.
- Add the soy sauce-honey mixture and cook while tossing to fully coat the asparagus, about 1 minute. Sprinkle the mixture with salt. Transfer the asparagus with any remaining sauce to a serving bowl, sprinkle with the sesame seeds, and serve.
Additional Foods in This Meal
Veggie Fried Brown Rice
- Per Serving
- Calories: 200
- Carbohydrate: 30g
- Choices: Starch 1.5, Vegetable 1, Fat 1
Tofu
1/2 cup cubed extra-firm tofu, lightly browned in 1 tsp. sesame oil
- Per Serving
- Calories: 155
- Carbohydrate: 3g