Lean & Green Tofu Stir-Fry

15 22 489
Ingredients Minutes Calories
Prep Cook Servings
10 min 12 min 2
Lean & Green Tofu Stir-Fry
Health Rating

Ingredients


2 tbsp Olive oil
1/4 cup White onion (chopped)
1/2 cup Oyster mushroom (chopped into large pieces; or whatever mushroom you prefer)
1/2 small pepper(s) Green bell pepper (chopped into large pieces)
3 stalk Rapini, broccoli raab, raw (chopped into large pieces)
1/3 cup Frozen edamame (soybeans)
227 gm Tofu, regular, extra firm (pressed & chopped into bite-size cubes)
1 clove(s) Garlic (minced)
3 tsp Nutritional yeast (optional)
1 tbsp Oyster sauce
1 tsp Soy sauce, low sodium
5 tomato Cherry Tomatoes
4 cup Baby spinach
1 tsp Hot sauce (for topping; optional)
1/4 cup Peanuts (chopped)

Instructions


  1. Spray a non-stick skillet with cooking spray and heat over medium heat.
  2. Add onion and mushrooms and saute until onions are translucent and mushrooms have softened (about 2-3 minutes).
  3. Add the green pepper, rapini, and edamame and saute for 3-4 minutes.
  4. Now add tofu and garlic to the skillet. Toss to combine and cook for 1-2 minutes more.
  5. Add your oyster sauce, soy sauce, and nutritional yeast to the pan. Stir until everything is well coated.
  6. Add spinach and tomatoes. Cook for 2-3 minutes longer until spinach starts to wilt slightly.
  7. Top with sriracha and chopped peanuts. Enjoy!

Notes:

Tofu

is an excellent source of protein for vegans and vegetarians, and is high in iron and calcium!


Nutrition Facts

Per Portion

Calories 489
Calories from fat 293
Calories from saturated fat 38
Total Fat 33 g
Saturated Fat 4.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.5 g
Monounsaturated Fat 16.1 g
Cholesterol 0
Sodium 492 mg
Potassium 1105 mg
Total Carbohydrate 18.7 g
Dietary Fiber 7.6 g
Sugars 5.3 g
Protein 30 g

Dietary servings

Per Portion


Meat Alternative 1.5
Vegetables 4.6

Energy sources


Pygal15%420.59069390084414117.202454610392960%405.46870429897746278.972659844328225%318.5765104217093132.3324850658204615%60%25%CarbohydratesFatProtein
Recipe from:
Lunch
Main