Vegetable/Tofu Stir Fry with A Spicy Teriyaki Sauce
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 306.6
- Total Fat: 2.3 g
- Cholesterol: 0.0 mg
- Sodium: 731.8 mg
- Total Carbs: 57.9 g
- Dietary Fiber: 6.3 g
- Protein: 8.1 g
View full nutritional breakdown of Vegetable/Tofu Stir Fry with A Spicy Teriyaki Sauce calories by ingredient
Introduction
This is a vegetable stir fry for one person. When I make this for my family, I cut up all kinds of fresh veggies and stir fry each person's plate individually. That way each person gets to grab the veggies they like the most and leave off something they don't care for. This also helps the veggies stay crisp cooked. When I do a large family sized stir fry some of the veggies overcook and get soggy. I hate that so now I do it this way.I usually make 2 stir fry sauces so folks get to choose that too.
The recipe for the Teriyaki Sauce with a red Thai chili sauce in the ingredients is an amount for 1 person's stir fry. I will include amounts for a family at the end of the cooking instructions.
**Dry Tofu is included in this recipe. It is found in most Natural food stores or Chinese Markets. It makes stir fries so much easier because you don't have to marinate or pre-cook it. (It is sometimes called Smoked Tofu. I have used both.) This is a vegetable stir fry for one person. When I make this for my family, I cut up all kinds of fresh veggies and stir fry each person's plate individually. That way each person gets to grab the veggies they like the most and leave off something they don't care for. This also helps the veggies stay crisp cooked. When I do a large family sized stir fry some of the veggies overcook and get soggy. I hate that so now I do it this way.
I usually make 2 stir fry sauces so folks get to choose that too.
The recipe for the Teriyaki Sauce with a red Thai chili sauce in the ingredients is an amount for 1 person's stir fry. I will include amounts for a family at the end of the cooking instructions.
**Dry Tofu is included in this recipe. It is found in most Natural food stores or Chinese Markets. It makes stir fries so much easier because you don't have to marinate or pre-cook it. (It is sometimes called Smoked Tofu. I have used both.)
Number of Servings: 1
Ingredients
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Dry tofu about .5 ounce
brown rice (1/2 cup cooked)
Sauce
Vegetable Broth, 1/4 cup (or 1/4 teaspoon NO chicken bullion mixed with water)
Brown Sugar, 1 tsp packed
Soy sauce (tamari), 1 tsp
Ginger, ground, 1/8 tsp
A Taste of Thai Sweet Chili Sauce, 1 tsp
corn starch 1/2 teaspoon
garlic (pinch diced)
Carrots, raw, slices
Cabbage, fresh, medium chunks
Broccoli, fresh, small spears
Sugar Snap Peas
Celery, raw
baby corn (drained), 5 or 6 pieces
Reese Water Chestnut, 5 or 6 pieces
fresh bean sprouts
zucchini or yellow squash
mushrooms
red peppers
This is just a sample of veggies that I use. You can use what you like the best.
Directions
This recipe makes 1 serving, served over the 1/2 cup brown rice.
1. Mix all of the ingredients for your sauce except the corn starch, together in a small bowl. Heat in the microwave or on the stove until the brown sugar is melted. Mix the corn starch in a T of water and add to the sauce and mix in.
(The sauce work better if you make the family size version and cook it on top of the stove. See family size recipe of sauce at the end of this section.)
2. Cut up and prepare your vegetables and about 1/2 ounce of smoked tofu. (You can use regular firm tofu but I am not including the instructions to cook that here. Regular firm tofu needs to be marinated and cooked separately and then added to the stir fry when you add the broccoli.)
3. Get a large flat bottomed non-stick pan very hot on the stove. Throw in the sliced tofu and all veggies except bean sprouts and broccoli . (If you are using squash save it for near the end too.) Splash in just a little water to stir fry the veggies in. (A few tablespoons) You could use oil but this recipe does not include oil in its nutrition count.
Stir fry for just a few minutes until most of the water cooks away.
4. Toss in the broccoli (squash)and the sauce. Stir it all together and cook until the sauce thickens. Cover the pan for a minute until the broccoli is just a deep green color that means it is cooked but still crisp.
5. If you have bean sprouts, throw them in at the end and toss together. Cover again and turn off the heat. Let sit for just a minute while the sprouts get a little heated through.
Sauce recipe for 4 or 5 servings.
Ingredients:
1 cup vegetable stock or no chicken stock. ( I usually use 1 teaspoon No chicken bouillon mixed with 1 cup of water for this recipe) A good substitute for no chicken stock is the chick pea water that you used to cook up a batch of dried chick peas.
1 Tablespoon of brown sugar or more to taste
1 Tablespoon soy sauce
1/2 teaspoon ground ginger (this time I cut up some sugared ginger for the sauce)
1/2 clove of minced garlic
Thai Sweet Chili Sauce 1 T or more to taste. (optional)
Corn starch 2 teaspoons
In a small pan on the stove heat 3/4 cup of water and no chicken bullion (or 3/4 cup of the vegetable stock), the spices, garlic, soy sauce and brown sugar. (for sweetening I sometimes use agave nectar or molasses)
Heat until the brown sugar cooks in and the spices incorporate.
Mix the corn starch with the reserved water and then add that a little at a time to the pot on the stove. (you may not need it all) Cook until the sauce thickens. The basic Teriyaki sauce is finished at this time. If you like a hotter sauce, add the sweet chili sauce. If you like a really hot sauce add a dash of cayenne too.
Take this off of the stove and use to individually stir fry enough servings for 4 or 5 people. (Left overs sauce can be kept for a few days in the fridge. I always make up extra to use up the rest of the rice and veggies for lunch the next day.)
Number of Servings: 1
Recipe submitted by SparkPeople user IMVEGAN.
1. Mix all of the ingredients for your sauce except the corn starch, together in a small bowl. Heat in the microwave or on the stove until the brown sugar is melted. Mix the corn starch in a T of water and add to the sauce and mix in.
(The sauce work better if you make the family size version and cook it on top of the stove. See family size recipe of sauce at the end of this section.)
2. Cut up and prepare your vegetables and about 1/2 ounce of smoked tofu. (You can use regular firm tofu but I am not including the instructions to cook that here. Regular firm tofu needs to be marinated and cooked separately and then added to the stir fry when you add the broccoli.)
3. Get a large flat bottomed non-stick pan very hot on the stove. Throw in the sliced tofu and all veggies except bean sprouts and broccoli . (If you are using squash save it for near the end too.) Splash in just a little water to stir fry the veggies in. (A few tablespoons) You could use oil but this recipe does not include oil in its nutrition count.
Stir fry for just a few minutes until most of the water cooks away.
4. Toss in the broccoli (squash)and the sauce. Stir it all together and cook until the sauce thickens. Cover the pan for a minute until the broccoli is just a deep green color that means it is cooked but still crisp.
5. If you have bean sprouts, throw them in at the end and toss together. Cover again and turn off the heat. Let sit for just a minute while the sprouts get a little heated through.
Sauce recipe for 4 or 5 servings.
Ingredients:
1 cup vegetable stock or no chicken stock. ( I usually use 1 teaspoon No chicken bouillon mixed with 1 cup of water for this recipe) A good substitute for no chicken stock is the chick pea water that you used to cook up a batch of dried chick peas.
1 Tablespoon of brown sugar or more to taste
1 Tablespoon soy sauce
1/2 teaspoon ground ginger (this time I cut up some sugared ginger for the sauce)
1/2 clove of minced garlic
Thai Sweet Chili Sauce 1 T or more to taste. (optional)
Corn starch 2 teaspoons
In a small pan on the stove heat 3/4 cup of water and no chicken bullion (or 3/4 cup of the vegetable stock), the spices, garlic, soy sauce and brown sugar. (for sweetening I sometimes use agave nectar or molasses)
Heat until the brown sugar cooks in and the spices incorporate.
Mix the corn starch with the reserved water and then add that a little at a time to the pot on the stove. (you may not need it all) Cook until the sauce thickens. The basic Teriyaki sauce is finished at this time. If you like a hotter sauce, add the sweet chili sauce. If you like a really hot sauce add a dash of cayenne too.
Take this off of the stove and use to individually stir fry enough servings for 4 or 5 people. (Left overs sauce can be kept for a few days in the fridge. I always make up extra to use up the rest of the rice and veggies for lunch the next day.)
Number of Servings: 1
Recipe submitted by SparkPeople user IMVEGAN.
Member Ratings For This Recipe
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