Tofu Stir Fry Recipe

Looking for an easy Tofu Stir Fry recipe? Learn how to make Tofu Stir Fry using healthy ingredients.


Submitted by the_jackieblue

Makes 1 serving



A very basic recipe that is easy to alter according to taste and what's on hand. I sometimes use shrimp and different types of fresh and frozen veggies. Garnish with scallions sliced thinly if you have any.

Recipe Ingredients for Tofu Stir Fry

100 g extra firm tofu
2 c frozen stir fry vegetables
3 T low sodium soy sauce
3 t Splenda
2 cloves garlic
1/4 t crushed red pepper
1 canola oil spray

Recipe Directions for Tofu Stir Fry

  1. Spray a good nonstick pan with canola oil.

  2. Heat pan and add crushed red pepper.

  3. Place cubed tofu (squeeze all liquid out first) in center of pan and veggies around outside. This makes it easier to flip the tofu cubes for even browning.

  4. Cook on medium for approximately 8 minutes or until tofu is golden and veggies are done.

  5. Add 2 crushed garlic cloves and cook for 30 seconds.

  6. Mix soy sauce and Splenda and add to pan.

  7. Add 1/2 to 1 C rice or noodles (optional).

  8. Stir fry until done.

Categories

Main Dish

Nutrition Facts
Serving Size 370.4g
Amount Per Serving
Calories
241
Calories from Fat
44
% Daily Value*
Total Fat
4.9g
8%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1840mg
77%
Potassium
678mg
19%
Total Carbohydrates
33.9g
11%
Dietary Fiber
6.9g
28%
Sugars
19.0g
Protein
14.1g
Vitamin A 124% Vitamin C 71%
Calcium 22% Iron 27%
* 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 dietary fiber
  • High in iron
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • High in sugar
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