Tofu and Broccoli Stir-fry

Ingredients

 * 2/3 cup water
 * 2 tbsp dry sherry
 * 2 tbsp reduced-sodium soy sauce
 * 4 tsp cornstarch
 * 1 tsp grd ginger
 * 1/4 tsp crushed red pepper
 * nonstick spray coating
 * 2 cl garlic, minced
 * 3 cup Broccoli, cut into bite-size
 * -pieces
 * 1/2 cup Onion, cut into wedges
 * 1 cup fresh bean sprouts
 * 1 lbs tofu, fresh (bean curd) cut
 * -into ½" pieces
 * 1 1/3 cup cooked brown rice, hot

Directions
For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add Broccoli; stir-fry for 3 minutes. Add Onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food exchange per serving: 1 lean meat exchange + 1 starch/bread exchange + 1 ½ vegetable exchanges + ½ fat exchange