Tofu and Veggie Stir-Fry

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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

View full nutritional breakdown of Tofu and Veggie Stir-Fry calories by ingredient
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Introduction

Try with brown rice. Try with brown rice.

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

Directions

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

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  • 2 of 2 people found this review helpful
    I used broccoli as well, and also added mushrooms. It was great. - 4/6/09

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  • Very Good
    1 of 1 people found this review helpful
    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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  • 1 of 1 people found this review helpful
    Instead of the 5-spice powder (which I didn't have), I used Mrs. Dash for seasoning. Very delicious. - 11/13/09

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  • I marinaded the tofu for flavor and did not use the stir fry sauce. I recommend Nasoya.com for tofu tips. I learned how to press water from the tofu, the marinade recipe, and how to brown and crisp the tofu for stir fry. http://www.nasoya.com/tofu-u/ - 1/22/15

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  • 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

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