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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 274.8
  • Total Fat: 14.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 39.1 mg
  • Total Carbs: 21.4 g
  • Dietary Fiber: 7.5 g
  • Protein: 22.5 g

View full nutritional breakdown of Stir-Fry Tofu and Vegetables calories by ingredient
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Stir-Fry Tofu and Vegetables

Submitted by: WITHSCISSORS

Introduction

Crispy Tofu with stir fried vegetables. Best prepared in a large non-stick wok. Crispy Tofu with stir fried vegetables. Best prepared in a large non-stick wok.
Number of Servings: 3

Ingredients

    1 tbsp olive oil
    1/2 c. sliced onion
    2 cloves garlic
    1 block tofu (14 oz), cut in cubes
    2 cups chopped broccoli
    1 cup sliced red pepper
    1 cup asparagus, in bite sized pieces
    1 cup sliced zucchini
    1 tsp soy sauce or tamari
    Mrs Dash Garlic and Herb

Directions

In about 2 tsp of the oil, stir fry the onion and garlic until the onion softens. Then add the tofu and continue to stir fry over medium high heat until the tofu is browned on the sides. Sprinkle Mrs Dash over the tofu and stir in. Remove from wok and set aside.
In the remaining oil, stir fry the broccoli and zucchini first, then add the asparagus and red pepper, and finally the mushrooms. If you like the vegetables cooked more, add a bit of water and cover to steam over low heat for several minutes. Otherwise, stir in the soy sauce, then return the tofu to the wok and mix in with the vegetables.
Best with brown rice, but nutritional information is for the tofu/vegetables alone.
Serves 3.

Number of Servings: 3

Recipe submitted by SparkPeople user SONOMAKATE.






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