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Asian Tofu Stir-Fry
5 min prep time
15 min cook time
4servings
Recipe by
Jen Bucko and Lara Hamilton
Source
Recipes for Healthy Living
How to Make Asian Tofu Stir-Fry
This tried-and-true stir-fry keeps things simple—and fast—with just six ingredients, but plenty of vegetables, lean protein and whole grains. Like many meals with tofu, it’s budget-friendly to boot! Get experimental with your vegetables! Carrots, broccoli, and snow peas are a classic combo, but you any variety of vegetables that you have on hand, like mushrooms, celery, bell pepper, zucchini, eggplant, onions, cabbage, asparagus, and more!
5 min prep time
15 min cook time
4servings
1 1/2 cups
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Step-By-Step Instructions:
- In a large nonstick skillet or wok, heat 2 Tsp. olive oil over medium-high heat. Add tofu and sauté until golden brown on all sides. Add 1 Tbsp. soy sauce and sauté for 1 more minute. Remove from pan.
- Add remaining 2 Tsp. olive oil to skillet and heat. Add vegetables and remaining 1 Tbsp. soy sauce to skillet and sauté for 4 minutes.
- Add chicken broth to pan and bring to a simmer. Cook for 5 minutes.
- Serve over brown rice.
Nutrition facts
4 Servings
-
Serving Size
1 1/2 cups
- Amount per serving Calories 280
-
Total Fat
9g
- Saturated Fat 1.6g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 380mg
-
Total Carbohydrate
37g
- Dietary Fiber 7g
- Total Sugars 7g
- Added Sugars 0g
- Protein 15g
- Potassium 710mg
- Phosphorous 295mg
Ingredients
olive oil (divided)
4 tsp
firm tofu (drained and cut into 1-inch cubes)
12 oz
lower sodium soy sauce (divided use)
2 tbsp
fresh or frozen mixed vegetables (such as carrots, broccoli and snow peas)
24 oz
chicken or vegetable broth (fat-free, low-sodium)
1 cup
cooked brown rice
2 cup
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