Veggie Tofu Stir-fryAdapted from CooksAid.com
En Español (Spanish Version)
Nutrition Facts
| Servings and Times
| Ingredients and Preparation
Nutrition Facts
| Serving Size |
½ of recipe |
|
Calories
|
223 |
|
Total Fat
|
17 g |
| Saturated Fat |
2 g |
|
Sodium
|
621 mg |
|
Total Carbohydrate
|
13 g |
| Dietary Fiber |
3 g |
|
Protein
|
8 g |
Ingredients and Preparation
| Ingredients |
Measures |
| Firm tofu (2/5 block) |
6 ounces |
| Olive oil |
2 tablespoons |
| Medium onion, thinly sliced |
1 |
| Garlic cloves, minced |
2 |
| Mushrooms, sliced |
½ cup |
| Red pepper, sliced |
½ cup |
| Zucchini, sliced |
1 cup |
| Fresh spinach, packed |
1 cup |
| Reduced-sodium soy sauce |
2 tablespoons |
| Water |
2 tablespoons |
- Directions
- Drain extra water from tofu by putting it between several layers of paper towels and placing a dinner plate on top. Let sit for about 15 minutes and then cube or break into chunks.
- Heat oil in a large wok or nonstick sauté pan. Add tofu and cook a few minutes on each side until golden.
- Add onion and garlic to the wok and cook for another few minutes. Stir in the mushrooms, red bell pepper, and zucchini and cook until soft.
- Add spinach, soy sauce, and water. Stir and cook another 2-3 minutes.
-
Exchanges
1 lean meat; 2.5 vegetables; 4 fats
-
Side Suggestions: Brown Rice
Prepare according to package directions.