Traverse City Record-Eagle

Archive: Thursday

April 11, 2013

Recipe of the Week: Beef, Tofu, Green Soybean Stir-Fry

Soybeans aren’t small potatoes in Michigan. April is National Soyfoods Month, with Michigan ranking 12th in soybean production out of the 31 soybean-producing states in the U.S. The Michigan Soybean Promotion Committee sends along these tips for adding soy to your diet, along with a recipe.

- For creamier oatmeal, replace half the cooking water with vanilla soymilk

- Substitute soy yogurt in place of milk in pancakes, muffins and quick breads

- Make healthy breakfast sandwiches with veggie sausage patties

- Add steamed edamame to soups, salads or puree them to make a dip

- Use crumbled soft tofu rather than ricotta cheese in lasagna

- Swap soy crumbles for some or all of the ground beef in pasta of sauce or chili

- Add roasted soynuts to your favorite trail mix

Beef, Tofu, Green Soybean Stir-Fry

1 T. soy oil

1 large red bell pepper, cut into thin strips (about 1 ½ c.)

1 large bunch broccoli, cut into florets (about 4 c.)

1 box (10 oz.) frozen green soybeans

1 ¼ lbs. sirloin steak, fat trimmed, cut into strips

1 T. soy oil

½ t. minced ginger

1 T. cornstarch

1 to 2 T. soy sauce

2 T. water

1 t. soy oil

7 or 8 oz. firm, water-packed tofu, drained and cut into chunks or strips

Heat 1 T. soy oil in large skillet or wok over medium-high heat. Add red pepper strips and broccoli florets. Cook, stirring constantly, until crisp and tender. Stir in green soybeans and cook one minute, or until green soybeans are no longer frozen.

Remove vegetables with a slotted spoon and place in a bowl and cover. Set aside. Heat 1 T. soy oil in same skillet or wok. While soy oil is heating, make a paste of the ginger, cornstarch, soy sauce, water and 1 t. soy oil in a measuring cup or small bowl. Set aside.

Add strips of beef sirloin to hot soy oil. Stir and cook until almost done.

Add soy sauce paste mixture and stir well. Add vegetables back to wok or skillet and toss well. Add strips of tofu and toss lightly, until tofu is heated throughout. Serve over hot steamed rice or Asian noodles. Makes 6 servings.

Per 1-cup serving: 336 calories, 14 g fat (3 g sat fat), 39 g protein (9 g soy protein), 12 g carbohydrate, 255 mg sodium, 62 mg cholesterol, 7 g dietary fiber.

 

 

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