Chili, Ginger & Tofu Stir Fry

13 40 448
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Chili, Ginger & Tofu Stir Fry
Health Highlights

Ingredients


2 cup Brown rice, medium-grain, dry (or quinoa)
1/2 package (1lb) Tofu, regular, extra firm (drained, dried, cut into 1-inch cubes)
1 tbsp Water
1 medium Yellow onion (sliced)
1 small pepper(s) Red bell pepper (thinly sliced)
1 medium Carrots (julienned)
2 clove(s) Garlic (minced)
1 tsp minced Ginger root
6 cup Broccoli florets (cut into bite size pieces)
1 tbsp Water
2 tbsp Hoisin sauce, ready-to-serve
1 tbsp Soy sauce
1/2 tsp Hot pepper (chili) flakes

Instructions


  1. Squeeze water from the block of tofu and cut it into bite-sized cubes.
  2. Cook rice as per package directions.
  3. On medium heat, pan-fry the tofu cubes in water, allowing the tofu to slightly crisp before turning. Turn each piece of tofu on each side to very lightly fry and brown. Once done, remove from pan and set aside on a paper towel-lined plate to drain.
  4. In the same pan, sauté the onions, peppers, carrots, garlic, and ginger. Sauté until the onions are just cooked. Do not overcook as these ingredients will be cooked more later. Remove from pan and set aside.
  5. Add ¼ cup of water to a pan and bring to a slight boil. Add the broccoli florets and cook on medium-high heat for three minutes. Remove from pan and set aside.
  6. With your large sauté pan on medium heat, the soy sauce, and the hoisin sauce. Move the pan around to mix the three ingredients together.
  7. Reintroduce the tofu to the pan. Carefully turning the tofu into the sauce, cook for three minutes. Add back the onions and pepper mixture and continue to cook for another three minutes. 
  8. Add the chilli flakes. Stir to incorporate all ingredients.
  9. Add the broccoli back into the pan and cook for 3-5 minutes until the broccoli has finished cooking. Careful to not overcook broccoli.
  10. Serve with cooked brown rice, quinoa, noodles, in a lettuce wrap, or as is!

Nutrition Facts

Per Portion

Calories 448
Calories from fat 51
Calories from saturated fat 8.3
Total Fat 5.7 g
Saturated Fat 0.9 g
Trans Fat 0
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.7 g
Cholesterol 0.2 mg
Sodium 481 mg
Potassium 597 mg
Total Carbohydrate 88 g
Dietary Fiber 8.0 g
Sugars 7.6 g
Protein 15.0 g

Dietary servings

Per Portion


Grain 3.1
Meat Alternative 0.4
Vegetables 2.2

Energy sources


Pygal75%441.52517737077886257.567683747236511%298.3101403732227162.9558221488313%344.22083673515294114.8756343172227275%11%13%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Side




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