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Tofu and Green Beans Recipe

Looking for an easy Tofu and green beans recipe? Learn how to make Tofu and green beans using healthy ingredients.


Submitted by sherrycc

Makes 3 servings



Adapted from calorie count: http://caloriecount.about.com/blog/partners/szechuan-tofu-green-bean-stir-fry-b535367

Recipe Ingredients for Tofu and green beans

1/2 cup water, divided
1/4 cup reduced-sodium soy sauce
2 T ketchup
2 teaspoons balsamic vinegar
1/4 teaspoon pepper
1.34 tablespoons cornstarch, divided
14 ounce extra-firm tofu, drained
1 tablespoons canola oil, divided
4 cups green beans, trimmed and cut in half
4 cloves garlic, minced
3 T minced fresh ginger

Recipe Directions for Tofu and green beans

  1. Whisk 1/4 cup water, soy sauce, ketchup, vinegar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 1 tablespoons cornstarch to coat.

  2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.

  3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.

Categories

Main Dish

Nutrition Facts
Serving Size 370.9g
Amount Per Serving
Calories
268
Calories from Fat
117
% Daily Value*
Total Fat
13.0g
20%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
843mg
35%
Potassium
651mg
19%
Total Carbohydrates
26.0g
9%
Dietary Fiber
6.6g
26%
Sugars
5.6g
Protein
17.8g
Vitamin A 22% Vitamin C 46%
Calcium 31% Iron 29%
* 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
  • Low in saturated fat
  • No cholesterol
  • High in calcium
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in selenium
  • High in vitamin C
  •   Bad points
  • High in sodium
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