Stir-Fried Tofu and Vegetables with Orange Ginger Sauce
Tofu is an essential food in the Japanese diet. People eat it almost every day, in all sorts of ways: stewed, stir-fried, deep-fried, braised, added to soup, or cooked in sauce. In summertime they enjoy an appetizer of chilled, uncooked silken tofu with soy sauce.
Tofu is made from soybeans and is cholesterol-free, low in calories and saturated fat, and high in protein and calcium. Soybeans are packed with compounds called isoflavones, which may help protect against heart disease and certain types of cancer. They are also believed to help alleviate some symptoms associated with menopause.
Here in the United States tofu's popularity has increased significantly over the past decade, mainly due to its health benefits. It seems to have become a regular part of the diet of vegetarians and health-conscious people. While ten years ago we'd have had seek it out in an Asian market or health-food store, today tofu is available in nearly every U.S. supermarket.
The tofu and vegetable stir-fry presented here is a simple yet nutritionally well-balanced one-dish meal that can be enjoyed any time of the year. For this recipe, select the extra-firm water-packed tofu because it stands up well to stir-frying. Drain it first, and then remove excess moisture by placing a plate on top of the tofu and allowing it to be pressed down for at least 30 minutes. This helps the tofu absorb more flavor from the marinade.

Written by Kaoru Chatani
A member of TranNet and freelance translator based in Detroit, Michigan

♦ INGREDIENTS
(3 servings)
C     = cup
T     = tablespoon
t      = teaspoon
pkg  = package

1 C     brown rice
2 C     water
1/2 C  orange juice
1/4 C  reduced-sodium soy sauce
2 t      bottled minced ginge
2 t      bottled minced garlic
1 pkg (12-oz)  extra-firm tofu, drained and cut into 1/2-inch cubes
1 T      canola oil
1 C     diagonally sliced onion
1 C     diagonally sliced baby carrots
1 C     green bell pepper strips
1 C     red bell pepper strips

♦ How to make Stir-Fried Tofu and Vegetables with Orange Ginger Sauce
1. Combine the rice and water in a pot and cover with a tight-fitting lid. Cook the rice according to package directions. Set aside, and keep warm.
2. Combine the orange juice, soy sauce, ginger and garlic in a small bowl, stirring well with a whisk. Pour the marinade over the drained and cubed tofu. Let it sit at least for one hour.
3. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and carrots; stir-fry 2 minutes. Add the green and red bell peppers; stir-fry about 3 minutes. Add the tofu and marinade to the skillet. Stir gently to mix well; heat thoroughly. Serve over hot rice.

How do you study the written Japanese characters known as kanji? You stare at each kanji and make up a story in your head that you can mentally "attach" to the kanji to help you recall its meaning when you meet it again in the future. Some types of kanji have retained their pictographic forms and look very much like the objects they represent.