Mandarin Stir-Fry


Makes about 4 servings
The marinade used here adds a sweet and pungent flavor to this hearty, protein-rich dish. Serve it over brown rice, quinoa, or noodles.
3 tablespoons low-sodium tamari/Braags
1 tablespoon minced fresh ginger or ginger paste
1 1/2 tablespoons pure maple syrup
1 1/2 cups drained cooked or canned chickpeas (1 15-ounce can), or cubed firm regular tofu or tempeh
2 teaspoons olive oil
1 large onion, halved and thinly sliced
2 medium carrots, thinly sliced on diagonal
4 cups bite-size broccoli florets
1 small zucchini, or 1 cup snow pea pods, sliced on the diagonal

In a large bowl, whisk together tamari, ginger, and syrup. Add chickpeas or cubed tofu, tempeh, or seitan strips. Toss gently so all pieces are coated with marinade. Let marinate in refrigerator for 30 to 60 minutes or longer, stirring occasionally. Heat oil in a large wok or skillet over high heat. Add onion and sauté until golden brown, about 2 to 5 minutes. Add carrots and cook until just tender-crisp, about 2 to 5 minutes. Add marinated mixture and broccoli and cook until broccoli turns bright green, about 2 minutes. Add zucchini or snow pea pods and cook until tender-crisp and everything is warmed through, about 2 minutes more.

Per 1-cup serving
•    Calories: 206
•    Fat: 4.4 g
•    Saturated Fat: 0.6 g
•    Calories from Fat: 19%
•    Cholesterol: 0 mg
•    Protein: 8.9 g
•    Carbohydrates: 35.9 g
•    Sugar: 9.8 g
•    Fiber: 9.3 g
•    Sodium: 457 mg
•    Calcium: 90 mg
•    Iron: 3 mg
•    Vitamin C: 60.4 mg
•    Beta Carotene: 3261 mcg
•    Vitamin E: 2.6 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.