Jerk Tofu and Stir Fry Vegetables

Name: Jerk Tofu and Stir Fry Vegetables Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 1c mushrooms sliced; 1c zucchini sliced; 1 c green/red peppers chopped; 1/2 c chopped tomato; 1 med onion chopped; 2 green onions/scallions chopped (including green tips); 1/2 pkg presidents choice tofu cubed; 1tbsp vegetable or olive oil; 1tbsp vegetable or olive oil; 1/2 tbsp jerk marinade; 1/4 c water

Minutes to Prepare: 15
Minutes to Cook: 15

Number of Servings: 4

Ingredients

1c mushrooms sliced1c zucchini sliced1 c green/red peppers chopped1/2 c chopped tomato1 med onion chopped2 green onions/scallions chopped (including green tips)1/2 pkg presidents choice tofu cubed1tbsp vegetable or olive oil1tbsp vegetable or olive oil1/2 tbsp jerk marinade1/4 c water

Directions

Add tofu & jerk marinade & water to bowl, stir & let sit while chopping vegetables. Heat skillet, add oil of your choice, add tofu & brown on all sides. While tofu browning, heat oil in seperate skillet/wok, add onions & saute til translucent. Add peppers, zucchini stir for 2-3 minutes, add balance of vegetables. Once all vegetables sauted 2-3 mins add in browned tofu & stir. Serve hot over brown rice..

Number of Servings: 4

Recipe submitted by SparkPeople user UKGAL905.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 106.3
Total Fat: 1.9 g
Cholesterol: 0.0 mg
Sodium: 165.6 mg
Total Carbs: 11.8 g
Dietary Fiber: 3.4 g
Protein: 11.2 g

More Recipes Like This

TIME22

CALS172

(231 ratings)

Veggie Pizza on Whole-Wheat Crust with Feta and Mozzarella Cheeses

A kickin' vegetarian pizza! It's extra good because it's made on a whole-wheat crust!Submitted by: CURVES_N_CURLS

CALORIES 171.7 FAT 7.6 PROTEIN 7.6 CARBS 19 FIBER 3.1

TIME380

CALS263

(153 ratings)

Slow Cooker Vegetarian Chili

The secret to this hearty vegetarian chili is butternut squash. It holds its shape and adds a layer of flavor and sweetness. Submitted by: CHEF_MEG

CALORIES 263.4 FAT 2.5 PROTEIN 12.9 CARBS 51.4 FIBER 18.6

TIME7

CALS145

(246 ratings)

Grilled Strawberry & Cream Pita

This is a great dessert that's delicious when strawberries are in season.Submitted by: CHEF_MEG

CALORIES 144.9 FAT 4.9 PROTEIN 5.5 CARBS 21.3 FIBER 3.4

TIME15

CALS74

(305 ratings)

World's Best Spinach and Artichoke Dip

This slimmed down version of your favorite dip is easy to make--and it's light enough for you to load up on it! Submitted by: STEPFANIER

CALORIES 73.9 FAT 4.6 PROTEIN 3 CARBS 3.8 FIBER 0.9

TIME0

CALS54

(152 ratings)

Fresh Guacamole Dip

With just seven ingredients and a few minutes of your time, you'll have a tasty dip for any occasion.Submitted by: PRTYBRD

CALORIES 54.1 FAT 4.6 PROTEIN 0.7 CARBS 3.8 FIBER 2.2

Member Reviews