Tofu Power Bowl

1 package (14 ounces) extra firm tofu
2 tablespoons lite soy sauce
3 tablespoons cornstarch
1 teaspoon garlic powder
¼ teaspoon ground black pepper
2-3 tablespoons sesame oil
2 cups cooked brown rice (approximately ½ cup per bowl)
2 cups mukimame, cooked
2 cups fresh salad greens
1 yellow bell pepper, thin slices
1 carrot, shaved
Sesame seeds
Roasted soy nuts

Drain; cube extra firm tofu; place in bowl. Add soy sauce and stir gently with spoon; set aside to marinate. In another bowl combine cornstarch, garlic powder and black pepper; whisk; set aside. Preheat large non-stick skillet on medium high heat.  Add sesame oil. It should be hot enough to make tofu sizzle right away. Add marinated tofu cubes to the bowl with cornstarch mixture and gently stir to coat. Tofu will be coated in a sticky wet cornstarch mixture. Add tofu in a single layer in skillet. Cook until browned, about 2-3 minutes. Flip cubes and pan fry for a few more minutes until crispy. Place a bed of rice in bottom of bowl.  On top of rice arrange tofu, Mukimame, salad greens, yellow peppers and carrots; lightly toss. Garnish with sesame seeds and salted roasted soy nuts. Drizzle with the Homemade Sauce or a toasted sesame sauce as desired and enjoy. Serves 4.

Homemade Sauce
4 tablespoons granulated sugar
3 tablespoons water
2 teaspoons cornstarch
3 tablespoons water
2 tablespoons vinegar
2 teaspoons soy sauce
1 teaspoon sesame oil
1 teaspoon ketchup

Combine granulated, water, cornstarch, vinegar, soy sauce, sesame oil and ketchup in mixing bowl. Microwave 1 minute; stir.

Nutritional Information per serving: one serving (445g) Calories 531; Total Fat 22 g (3g sat fat); Cholesterol 0mg; Sodium 410mg;  Carbohydrate 62g; Protein 23g; Fiber 49g

Kansas State Fair Heart Healthy Recipe Contest
Entrée Category – Third Place
Joyce Conard, Hutchinson