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Healthy Tofu Stirfry Recipe

Looking for an easy Healthy Tofu Stirfry recipe? Learn how to make Healthy Tofu Stirfry using healthy ingredients.


Submitted by jcwest47

Makes 2 servings



Something I threw together for dinner tonight that is filling and healthy!

Recipe Ingredients for Healthy Tofu Stirfry

7 oz tofu, extra firm (1/2 of a package of tofu)
3 tbsp teriyaki sauce (divided use)
2 tsp olive oil
1 cup carrots, sliced
6 green onions, sliced
1 cup broccoli florets
2 tbsp water
2 cups spinach, raw

Recipe Directions for Healthy Tofu Stirfry

  1. Slice tofu into 1/2 inch slices. Wrap in paper towels and press some of the water out of the slices.

  2. Brush 1 tablespoon of teriyaki sauce onto the tofu slices. Let marinate at least 1 hour.

  3. Cut tofu into bite-size pieces.

  4. Heat olive oil in a pan or wok. Add carrots once pan is hot. Let cook 2-3 minutes.

  5. Add green onions and broccoli, and cook for 1-2 minutes.

  6. Add tofu and cook 1-2 minutes, stirring frequently.

  7. Add 2 tablespoons water and let it cook off.

  8. Add raw spinach and cook until wilted.

  9. Add remaining 2 tablespoons teriyaki sauce. Stir thoroughly, then serve over brown rice.

Categories

Main Dish

Nutrition Facts
Serving Size 319.5g
Amount Per Serving
Calories
198
Calories from Fat
85
% Daily Value*
Total Fat
9.4g
14%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1127mg
47%
Potassium
842mg
24%
Total Carbohydrates
19.8g
7%
Dietary Fiber
5.0g
20%
Sugars
7.6g
Protein
13.0g
Vitamin A 203% Vitamin C 99%
Calcium 27% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in calcium
  • High in iron
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
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