Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Tofu and Veggie Stir Fry Recipe

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


Submitted by loosingit57

Makes 3 servings



modified version from Dr Weil's recipe of the day

Recipe Ingredients for Tofu and Veggie Stir Fry

12 3/10 oz extra firm tofu
1 T canola oil
14 oz bean sprouts
4 oz waterchestnuts
4 oz mushrooms
1 green pepper
1 c carrots
2 c broccoli, chopped
1 T ginger root
2 t garlic
1/8 c low sodium soy sauce
2 T light brown sugar
1 t sesame oil
1/4 c water(add no sodium beef base)
1 t corn starch

Recipe Directions for Tofu and Veggie Stir Fry

  1. Slice tofu in 1/2" slices. Press between paper towels to dry well. Cut slices into 1" cubes. Arrange on a plate with prepared veggies, separated by variety.

  2. Combine sauce ingredients, except for the cornstarch, in a small bowl and stir til sugar is dissolved. Mix cornstarch with just enough cold water to dissolve in custard cup(you'll use less that 2 tsp.) Add to sauce, stir well and set aside.

  3. Preheat wok or electric skillet. Add the canola oil and vegetables(add bean sprouts later)and cook over med high heat til crisp tender, stirring constantly.

  4. Add the tofu and stir very carefully til tofu is heated. Stir sauce and pour around the edge of pan. Stir veggies around in sauce as it thickens. Remove from heat as soon as sauce thickens.

  5. Serve over rice or shredded cabbage or bok choy.

Categories

Main Dish, Stir Fry

Nutrition Facts
Serving Size 506.7g
Amount Per Serving
Calories
281
Calories from Fat
110
% Daily Value*
Total Fat
12.2g
19%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
430mg
18%
Potassium
999mg
29%
Total Carbohydrates
31.2g
10%
Dietary Fiber
5.7g
23%
Sugars
11.9g
Protein
19.6g
Vitamin A 133% Vitamin C 233%
Calcium 31% Iron 24%
* 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 manganese
  • High in niacin
  • High in phosphorus
  • High in riboflavin
  • High in selenium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement