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Recipe: Tofu-vegetable stir fry

Nutrition facts Serving: 1/4 recipe (411 grams) Servings per recipe: 4 Calories: 237 (75 from fat)  Cholesterol: 0 milligrams  Fat: 8 grams (1 saturated fat, 0 trans fats)  Protein: 13 grams  Sodium: 609 milligrams  Total carbohydrate: 28 gramsTofu contains soy protein, making it a good way to get protein without eating meat. The flavorings in this recipe make tofu an appealing alternative.

Ingredients

1 pound firm tofu (available in the refrigerator case of many grocery stores and health food stores)
8 cups sliced vegetables, such as onions, carrots, red peppers, green peppers, mushrooms, broccoli, asparagus and bamboo shoots
1 tablespoon canola oil

Sauce

1/4 cup dry sherry
1/4 cup low sodium soy sauce
2 cloves garlic, pressed
2 tablespoons light brown sugar
1 teaspoon finely chopped ginger root
1 teaspoon sesame oil
1 teaspoon arrowroot (You can also use cornstarch.*)

Directions

  1. Slice the tofu into 1/2 inch slices. Press between layered paper towels or clean kitchen towels to dry well.
  2. Cut tofu slices into 1-inch cubes. Arrange on a plate with the prepared vegetables. Keep vegetables separated by variety.
  3. In a bowl, stir together the sauce ingredients, except for the arrowroot powder, until the sugar dissolves.
  4. In a separate bowl, mix arrowroot powder and cold water (about 1 teaspoon or enough to dissolve the powder). Add to sauce, stir well and set aside. 
  5. Preheat a large skillet or wok. Add the canola oil and vegetables. 
  6. Cook the sturdier vegetables first and the more tender ones last. Stir vegetables constantly, over a medium-high heat, until just crisp tender.
  7. Add the tofu and stir very carefully until the tofu is heated.
  8. Stir sauce and pour around the edge of the wok or skillet. Stir vegetables around in sauce as it thickens.
  9. Remove from heat as soon as sauce is thickened.
  10. Serve over rice or noodles.*

*Option not included in nutrition facts.


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Source: Ask Dr. Weil; Allina.com recipes

First published: 01/04/2000
Last updated: 01/05/2012

Reviewed by: Allina Health's Patient Education Department

 

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