Tofu3 Recipe

Looking for an easy Tofu3 recipe? Learn how to make Tofu3 using healthy ingredients.


Submitted by claudia7949

Makes 4 servings



Spicy Stir-Fried Tofu With Bok Choy or Baby Broccoli

Recipe Ingredients for Tofu3

1 pound firm tofu
2 tablespoons canola oil or peanut oil
1 red bell pepper, seeded and cut in thin strips
2 garlic cloves, minced
1 tablespoon minced fresh ginger
4 scallions, white and light green parts separated from the dark green, chopped
1 pound bok choy or baby broccoli, stems sliced, leaves or florets left whole
2 tablespoons soy sauce
1 teaspoon chili paste (such as sambal oelek)
1 Salt, preferably kosher salt, to taste
1/4 cup water

Recipe Directions for Tofu3

  1. 1. Drain the tofu, pat dry with paper towels, and cut into pieces, 1/2 inch thick and 1 inch long.

  2. 2. Heat 1 tablespoon of the oil over medium-high heat in a large, heavy nonstick skillet or wok, and stir-fry the tofu until lightly colored. Remove from the heat, and drain on paper towels.

  3. 3. Add the remaining oil to the pan, then add the red pepper. Stir fry for three minutes, and add the garlic, ginger and the light part of the scallions. Stir-fry for about 15 seconds, then add the bok choy or baby broccoli. Stir-fry for about one minute, until coated with oil and beginning to wilt, and add the water. Cook, stirring, until the water evaporates, about two to three minutes, and stir in the tofu, the soy sauce and chili paste. Stir-fry for a couple of minutes, until the ingredients are well seasoned. Remove from the heat, sprinkle on the green part of the scallions and serve.

  4. Variation: Sprinkle the finished dish with a tablespoon of toasted sesame seeds.

  5. Yield: Serves four

  6. Advance preparation: This is a last-minute dish.

Categories

Main Dish

Nutrition Facts
Serving Size 305.6g
Amount Per Serving
Calories
185
Calories from Fat
112
% Daily Value*
Total Fat
12.4g
19%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
593mg
25%
Potassium
599mg
17%
Total Carbohydrates
9.7g
3%
Dietary Fiber
3.4g
14%
Sugars
4.0g
Protein
12.4g
Vitamin A 125% Vitamin C 155%
Calcium 37% Iron 19%
* 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
  • Very low in cholesterol
  • High in calcium
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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