Tofu Vegetable Stir-Fry

14 30 269
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Tofu Vegetable Stir-Fry
Health Highlights

Ingredients


1/4 cup Soy sauce, low sodium
1 tbsp Hoisin sauce, ready-to-serve
1 tbsp Rice vinegar
1 1/2 tsp Cornstarch (Alternative thickeners: arrowroot or barley flour)
1 package Tofu, regular, firm
3 clove(s) Garlic (minced)
2 tsp minced Ginger root (minced)
1/2 tsp Hot pepper (chili) flakes
2 medium Carrots (thinly sliced)
1 head Broccoli, raw (Stems trimmed, florets cut into bite sized pieces)
2 cup Shiitake mushrooms, raw (sliced and steamed)
2 stalk(s) Green onion (thinly sliced)
2 tsp Sesame oil
2 tbsp Sunflower oil

Instructions


1. In small bowl, whisk together soy sauce, rice vinegar, hoisin sauce, cornstarch and 3 tbsp (50 mL) water; set aside.

2. Pat tofu dry; cut into 3/4-inch (2 cm) cubes. In large wok, heat half of the oil (1 tsp sesame oil, 1 tbsp sunflower oil) over medium-high heat; stir-fry tofu until golden, about 6 minutes. Transfer to plate.

3. Heat remaining oil in wok over medium-high heat; stir-fry garlic, ginger and hot pepper flakes for 30 seconds.

4. Add carrots, broccoli and mushrooms; stir-fry for 1 minute. Add 1 tbsp. (15 mL) water; cover and steam until carrots and broccoli are tender, about 3 minutes. Turn off heat and add the cooked tofu. Mix well and serve over preferred grain. 

Notes:

Tofu

is a great source of plant-based protein!

 


Nutrition Facts

Per Portion

Calories 269
Calories from fat 135
Calories from saturated fat 16.2
Total Fat 15.0 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.2 g
Monounsaturated Fat 6.1 g
Cholesterol 0.1 mg
Sodium 652 mg
Potassium 602 mg
Total Carbohydrate 19.4 g
Dietary Fiber 5.6 g
Sugars 5.0 g
Protein 16.8 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 2.2

Energy sources


Pygal25%441.50469096126056132.412177783854550%380.85257144432234282.7458581468796425%317.890114205832133.0127062484947425%50%25%CarbohydratesFatProtein
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