Tofu and Veggie Stir-Fry
- Number of Servings: 1
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
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
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
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
Member Reviews
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CHOCOLATESQUEEN
My first tofu recipe and i loved it. I added it garlic and substituted Mrs.Dash for the chinese five spice powder. I didn't have any stir-fry sauce so i put soy sauce and lemon juice instead a 4:2 ratio for 1/4 cup. Mine was without the chestnut so i put broccoli.Very Yummy even my mother loved it. - 2/22/10
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LUCANDJOH
I tried this recipe adding balsamic vinegar to the marinade and Agave Nectar instead of honey. Also in addition to veggies mentioned I used broccoli florets, slivered carrots with red peppers and baby corns. I also did not have Chinese five spice powder so used Mrs Dash seasonings.GOOD! - 6/23/11