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Nutritional Info
  • Amount Per Serving
  • Calories: 275.5
  • Total Fat: 9.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 510.4 mg
  • Total Carbs: 34.8 g
  • Dietary Fiber: 7.3 g
  • Protein: 19.5 g

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


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Introduction

Try with brown rice. Try with brown rice.

Ingredients

    • 1/4 cup stir-fry sauce
    • 2 tablespoons orange juice
    • 1 tablespoon honey
    • 3/4 teaspoon Chinese five-spice powder
    • 1 14 oz. package firm tofu, cut into 1/2 inch cubes
    • 1 small red or white onion, cut into thin wedges
    • 1 10 oz. bag frozen blend of carrots and snow peas
    • 1 8 oz. can water chestnuts, drained
    • 1/4 cup water

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Directions

1. In a medium bowl, mix the stir-fry sauce, orange juice, honey and five-spice powder. Press the tofu between paper towels to remove excess liquid then add to the sauce mixture. Marinate for 10 minutes.

2. Spray a 12-inch skillet with low-fat cooking spray and heat over medium-high heat. Remove tofu from sauce and cook tofu in skillet for 3-4 minutes or until light golden brown then remove from skillet. Reserve sauce mixture.

3. Add onion to skillet and cook for 2 minutes, stirring constantly.

4. Add carrots, snow peas, water chestnuts and water and bring to boiling. Reduce heat to medium then cover and cook for 7-8 minutes or until vegetables are tender-crisp.

5. Add remaining sauce mixture and tofu and continue to cook for 2-3 minutes or until sauce is slightly thickened.

Serves 4.

Reprinted with permission by Public Health Seattle & King County





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