Pan Fried Tofu & Veggie Stir Fry

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 513.6
  • Total Fat: 28.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,195.2 mg
  • Total Carbs: 48.0 g
  • Dietary Fiber: 6.9 g
  • Protein: 22.5 g

View full nutritional breakdown of Pan Fried Tofu & Veggie Stir Fry calories by ingredient


Fresh veggies and crispy, moist tofu over chow mein noodles make for a light, yet filling dinner. Fresh veggies and crispy, moist tofu over chow mein noodles make for a light, yet filling dinner.
Number of Servings: 4


    1 block extra firm tofu, cut into 1/2 inch cubes
    1/4 cup reduced sodium soy sauce
    pinch powdered stevia extract
    1/4 cup white flour
    3 tbsp nutritional yeast
    1 tbsp cayenne pepper
    1 tbsp black pepper
    2 tbsp olive oil
    5 cloves garlic, minced
    1 tablespoon fresh ginger, minced
    1/2 a medium onion, roughly chopped
    1 red pepper cut into thin strips
    1 1/2 cups snap peas, destringed
    4 cups chow mein noodles


1. Mix soy sauce and stevia in shallow bowl, add tofu, and toss until well coated.

2. Combine flour, nutritional yeast, cayenne pepper, and black pepper in mixing bowl. Set aside.

3. Wok or large frying pan heat 1 tbsp of the olive oil and. Add onions. Cook over medium-high heat stirring constantly until slightly transparent, about 4 minutes. Add garlic and ginger. Stir constantly so garlic does not burn. Cook approx 3 minutes.

4. Add snap peas, red peppers, and oyster sauce. Continue cooking over medium-high heat until snap peas and peppers reach desired texture, about 7 minutes. Stir frequently.

5. While vegetable stir-fry is cooking, heat remaining 1 tbsp of oil in separate frying pan.

6. Toss tofu cubes in nutritional yeast and flour breading until thoroughly coated. Fry in hot oil over medium-high heat until all sides of all tofu cubes are golden browned, about 6 to 7 seconds a side.

7. Remove oil, and place on paper toweled plate to let excess oil drain off.

8. Serve stir-fried vegetables over 1 cup of cooked chow mein noodles. Top will tofu cubes. Enjoy.

Serving Size: makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user JOHNNI7.