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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 328.3
  • Total Fat: 7.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 961.9 mg
  • Total Carbs: 48.9 g
  • Dietary Fiber: 7.4 g
  • Protein: 20.7 g

View full nutritional breakdown of Super Tofu Stir Fry calories by ingredient
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Super Tofu Stir Fry

Submitted by: NAWAILOHI

Introduction

Tofu, veggies and super duper pasta Tofu, veggies and super duper pasta
Number of Servings: 5

Ingredients

    1 block extra firm tofu cubed
    2 c. chopped kale*
    2 c. chopped broccoli
    3-4 peeled and chopped carrots
    4 servings Barilla Plus Pasta (.5 lb. or 227 g.)
    4 T. soy sauce (preferably light)
    4 T. sweet "chilli" sauce (Mae Ploy)
    Cooking Spray
    1/4 c. pasta water (give or take)

    * Use a different veg if you have thyroid problems.

Directions

In a large pot, boil 6-8 c. water (however much you think you need for the pasta).
When water boils, add pasta.
Place a steamer and lid over the cooking pasta.
Heat a large non-stick skillet or wok on high and coat bottom with cooking spray.
Saute tofu until golden brown and a bit crispy.
Steam veg on top of cooking pasta for the final 6 or so minutes. (Kale will likely take the longest so you might want to add it first.)
Dump just-tender veg into skillet/wok with browned tofu.
Add cooked pasta and a bit of the pasta water to tofu and veg.
Add soy and chili sauce.
Stir.
Dig in.

You might want to add some edamame to this too for extra soy protein. I meant to but spaced at the last minute.


Number of Servings: 5

Recipe submitted by SparkPeople user NAWAILOHI.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    Very good! I didn't have any kale today, but I needed to use up some bok choy I had in my fridge. I also added 2 cloves of garlic and 1.5 Tbsp on chopped ginger when sauteeing the tofu. Next time, I will cook my broccoli a little less, about 3-4 minutes instead of 6.
    I also used soy pasta for t - 11/18/07

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  • I have a new favorite! This was great. (The lady at the grocery store couldn't figure out how to ring up kale even after I looked it up in her little notebook for her, so we finally gave up and I subbed spinach instead.) I ate some pickled ginger on the side also. - 10/19/11

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  • made some substitutions based on what I had in the fridge, delicious! - 7/12/11

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  • I agree with my husband Leah's dad. Needs more spices. Thank you! - 10/4/10

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  • This would be delicious with garlic and any sort of spices. It was rather bland but the texture was amazing. I added curry powder to mine. I wish it had been cooked with garlic though. - 10/4/10

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  • this is incredible thanks for the Tofu!!!! - 2/17/09

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  • Yum!!! Very good!
    I used some teriyaki sauce instead of the soy and chili sauces since I didn't have any chili sauce on hand-it came out great! - 4/11/08

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  • Always on the look out for good recipes including both tofu and kale - thanks! - 3/28/07

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