Vegetable Mango Stir-Fry

Serves 4
30 minutes or fewer

In the Caribbean, green, semi-ripe mangoes add an incomparable depth of flavor to many dishes. Here, they are combined with bell peppers, mushrooms and tofu for a flavorful stir-fry that is served over noodles.

8 oz. lo mein noodles or rice noodles
2 tsp. peanut oil
2 medium red bell peppers, seeded and cut into thin strips
8 oz. white mushrooms, sliced
2 large cloves garlic, minced
12 broccoli florets
1 large semi-ripe mango, peeled, pitted and sliced
4 oz. firm tofu, diced
½ cup vegetable stock or canned broth
¼ cup pineapple juice
3 Tbs. low-sodium soy sauce
2 tsp. sesame oil
1 to 2 Tbs. peanut butter

1. In large saucepan, bring 3 quarts of water to boil. When water boils, add noodles stirring to prevent sticking. Cook until al dente, stirring occasionally, 4 to 5 minutes. Drain.

2. Meanwhile, in large skillet or wok, heat oil over medium-high heat. Add bell peppers, mushrooms, and garlic, and stir-fry until vegetables begin to soften, about 5 minutes. Add broccoli, mango, and tofu, and stir-fry 4 minutes. Stir in vegetable stock, pineapple juice, soy sauce, and sesame oil, and bring to simmer. Cook over medium heat, stirring often, until sauce has thickened, 4 to 5 minutes. Reduce heat to low, and blend in peanut butter.

3. Transfer noodles to serving plates, and spoon mango and vegetable mixture over top. Serve right away.

Nutritional Information
Per Serving:

Calories: 249
Protein: 11 g
Total Fat: 13 g
Saturated Fat: 2 g
Carbohydrates: 27 g
Cholesterol: 70 mg
Sodium: 216 mg
Fiber: 2 g

January 1998 p.38