Stir Fry Tofu Zucchini And Garbanzo Beans On A Bed Of Lettuce Food

STIR FRY PARMESAN ZUCCHINI

Stir Fry Parmesan Zucchini image

A GREAT side dish to have with any meal! Quick and easy to prepare! A blend of olive oil, butter and seasonings give flavor galore!!!

Provided by Seasoned Cook

Categories Vegetable

Time 20m

Yield 3-4 serving(s)

Number Of Ingredients 6

Ingredients

4 zucchini, thinly sliced
2 tablespoons olive oil
1 tablespoon butter
1/4 teaspoon garlic powder
1/4 cup parmesan cheese (optional)
1/4 teaspoon salt

Steps:

Cut zucchini into thin slices.
In a large saucepan combine olive oil and butter. Add zucchini and saute on low heat until tender. Before removing from heat, sprinkle with salt and garlic powder.
Place in serving bowl and sprinkle with fresh parmesan cheese.

Nutrition Facts : Calories 158.8, Fat 13.7, SaturatedFat 3.9, Cholesterol 10.2, Sodium 248.8, Carbohydrate 8.3, Fiber 2.6, Sugar 6.5, Protein 3.2

GARBANZO STIR-FRY

Garbanzo Stir-Fry image

This garbanzo bean and veggie stir-fry is great because you can add as many or as few ingredients as you like.

Provided by JDS

Categories Main Dish Recipes Stir-Fry

Time 45m

Yield 4

Number Of Ingredients 10

Ingredients

2 tablespoons olive oil
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
1 clove garlic, crushed
ground black pepper to taste
1 (15 ounce) can garbanzo beans, drained and rinsed
1 large zucchini, halved and sliced
½ cup sliced mushrooms
1 tablespoon chopped fresh cilantro
1 tomato, chopped

Steps:

Heat oil in a large skillet over medium heat. Stir in oregano, basil, garlic, and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs. Cook, covered, for 10 minutes, stirring occasionally.
Stir in mushrooms and cilantro, and cook until tender, stirring occasionally. Place the chopped tomato on top of the mixture. Cover, and let the tomatoes steam for a few minutes, but don't let them get mushy. Serve immediately.

Nutrition Facts : Calories 166.7 calories, Carbohydrate 21.2 g, Fat 7.7 g, Fiber 4.7 g, Protein 4.6 g, SaturatedFat 1 g, Sodium 216 mg, Sugar 2.3 g

SPICY TOFU AND VEGETABLE STIR-FRY

Spicy Tofu and Vegetable Stir-fry image

Quick, simple-to-make tofu stir-fry dish that will convert even the meat-only eaters. Although there is shrimp in the ingredients list it is an optional ingredient. This is great served with rice. Recipe adapted from New Mexico Magazine.

Provided by ellie_

Categories Soy/Tofu

Time 30m

Yield 4-6 serving(s)

Number Of Ingredients 12

Ingredients

4 tablespoons corn oil
1 (1 lb) package firm tofu, cut into 1 inch cubes
1/2 cup cornstarch
1 bunch green onion, sliced
1 cup snow peas, trimed and sliced
1/2 lb mushroom, sliced
2 carrots, peeled and sliced
12 large shrimp (optional)
1 poblano pepper, sliced
1/4 cup rice vinegar
1/4 cup sweet and sour sauce
1 dash hot sauce (I use Frank's, or more to taste)

Steps:

Put cornstarch in pie pan.
Add tofu and coat on all sides.
Heat 2 TB oil in pan over medium-high heat.
Add tofu and cook until brown (be careful it turns very easily).
Remove and transfer to bowl.
Add remaining 2 TB oil to pan.
Saute vegetables (green onions- pepper) over medium heat until cooked through (10 minutes).
Add shrimp (if using) and continue cooking 5 minutes or until shrimp is pink.
Mix vinegar, sweet n' sour sauce and hot sauce in measuring cup.
Add sauce mixture and tofu to pan and cook 5 minutes longer.

STIR-FRIED LETTUCE

Stir-Fried Lettuce image

This is great if you have a head of lettuce that you have to use right away. Even if you don't, its still a great side dish to any asian meal. Simple to make, with common ingredients, its a keeper for sure. Try different lettuce varieties, I used romane tonight since its what was on hand. I also didn't have sesamee oil tonight so I used walnut oil and it was still a winner. I like to toss in some toasted sesame seeds and if I have them on hand a green onion, chopped, is nice to add with the lettuce. As you can see, this recipe leaves a huge opening for your own additions and variations.

Provided by Ilysse

Categories Greens

Time 10m

Yield 4-6 serving(s)

Number Of Ingredients 8

Ingredients

1 head iceberg lettuce
1 1/2 teaspoons soy sauce
1 1/2 teaspoons sesame oil
1 teaspoon rice wine or 1 teaspoon dry sherry
3/4 teaspoon sugar
salt and pepper
1 tablespoon salad oil
3 garlic cloves, peeled and minced

Steps:

Wash and dry lettuce. Tear or cut into pieces a bit bigger than bite sized. Separate leaves and dicard core.
In a small bowl mix soy sauce, sesame oil and sugar. Set aside.
Place 14 inch wok or 12 inch frying pan on medium-high heat. When hot, add the salad oil and garlic. Stir fry until the garlic begins to take a little color.
Add lettuce and stir fry until slightly limp but still somewhat crisp.
Stir in the soy sauce mixture and toss well. Season to taste with salt and pepper.
Serve at once.

Nutrition Facts : Calories 71.6, Fat 5.3, SaturatedFat 0.7, Sodium 139.6, Carbohydrate 5.7, Fiber 1.7, Sugar 3.2, Protein 1.6

HEALTHY VEGETABLE TOFU KEBABS

Healthy Vegetable Tofu Kebabs image

A fun way to eat tofu and vegetables! I'm dying to try this. It says these can be cooked in the oven or on the barbecue, but I'm sure it would taste best on the barbecue. From Neva & Jim Brackett's 7 Secrets Cookbook to lose weight, lower cholesterol, and reverse diabetes. Just got this cookbook 2 days ago and it's full of yummy looking healthy recipes! If you want to make this meal completely vegan just use sugar instead of honey.

Provided by Enjolinfam

Categories Soy/Tofu

Time 30m

Yield 4 kebabs, 4 serving(s)

Number Of Ingredients 11

Ingredients

1 cup firm tofu
1/2 green pepper, cut into 1-inch squares
8 button mushrooms
8 cherry tomatoes
1 small zucchini
garlic salt, to taste
4 skewers
1 tablespoon Braggs liquid aminos (or soy sauce)
1 tablespoon honey
1 teaspoon lemon juice
1/2 teaspoon salt

Steps:

Drain tofu and press with paper towel to get rid of extra moisture.
Mix ingredients for sweet and sour marinade together and set aside.
Place pieced of tofu and vegetables on skewer. Brush lightly with sweet and sour marinade. Sprinkle with garlic salt.
Cook on preheated char-grill or barbecue until vegetables are tender. Or place on a nonstick or lightly oiled cookie sheet and bake in the oven at 450°F for about 10 minutes, then on top rack under broiler for 5 minutes.

Nutrition Facts : Calories 56.5, Fat 1.5, SaturatedFat 0.3, Sodium 300.8, Carbohydrate 8.6, Fiber 1.5, Sugar 6.6, Protein 4