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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 138.5
  • Total Fat: 5.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 904.8 mg
  • Total Carbs: 17.8 g
  • Dietary Fiber: 2.2 g
  • Protein: 8.7 g

View full nutritional breakdown of Vegetable & Tofu Teriyaki Stir-fry calories by ingredient
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Vegetable & Tofu Teriyaki Stir-fry

Submitted by: KMATTHIENSEN

Introduction

I literally threw this together with the veggies I had on hand. You can mix and match just about any veggies but the nutritional value may be effected. I literally threw this together with the veggies I had on hand. You can mix and match just about any veggies but the nutritional value may be effected.
Number of Servings: 10

Ingredients

    14 oz. Tofu (Extra firm would be best)

    About 1-1 1/2 tbsp Canola Oil

    1 sm can of Mushroom pieces

    About 1 cup of Mexican Squash, peeled and julienned (I used 2 squash and I did not use the center where the seeds are, I only julienned the outside)

    About 1 cup of Cucumber, peeled and julienned (I used half of a cucumber and I did not use the center where the seeds are, I only julienned the outside)

    About 1 cup of carrot, peeled and julienned

    About 1/2 cup of Green bell Pepper, chopped into 1" pcs

    About 1 cup of Red bell Pepper, chopped into 1" pcs

    1 small White Onion, thinly sliced

    1 cup Soy Vay Veri Veri Teriyaki

    1 1/2 cup of Pictsweet Deluxe Baby Broccoli Florets (I used the frozen and defrosted it in warm water)

    4-5 leaves of Bok Choy, chopped


Tips

*You could use cabbage instead of bok choy (but I am not sure of the calorie/carb difference).
*The Pampered chef julienne tool (or any such tool) makes julienning much faster.


Directions

Saute the tofu in a wok with a bit of canola oil and then add Veri Veri Teriyaki sauce as it is cooking and cook until it is nicely browned. Put it in a bowl to the side and then add a bit more canola and add garlic, onion, red pepper, green pepper, a bit of teriyaki sauce and allow that to cook a bit since it is the tougher, thicker ingredients. Then add the bok choy and allow that to cook a bit. Then add mushrooms, broccoli, carrots, zucchini, and cucumber. Then when it has cooked down and is just about ready add the cooked tofu and a bit more teriyaki sauce. Stir and Serve.

Serving Size: Makes about 10 - 1 cup servings

Number of Servings: 10

Recipe submitted by SparkPeople user KMATTHIENSEN.






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