TOFU, ASPARAGUS, AND RED PEPPER STIR-FRY WITH QUINOA DRESSING 2 tablespoons rice vinegar 2 tablespoons low-sodium soy sauce 2 teaspoons dark sesame oil Dash of crushed red pepper STIR-FRY 1 1/2 cups water 1 1/2 cups uncooked quinoa 1 tablespoon dark sesame oil 1 cup chopped onion 2 garlic cloves, minced 2 cups red bell pepper strips 2 cups sliced mushrooms 2 cups (1-inch) sliced asparagus (about 1 pound) 1/2 teaspoon salt 1 (12.3-ounce) package reduced-fat firm tofu, drained and cubed 2 tablespoons sesame seeds

To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.

To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.

6 servings.

1 Serving - 1 cup stir fry and 1/2 cup quinoa: Calories: 273 (Cal. from fat: 29%), Fat: 8.8g (Saturated: 1.2g), Cholesterol: 0mg, Sodium: 435mg, Carbohydrate: 38.7g, Protein: 11.9g.

[Cooking Light, March 2001]