Tofu Vegetable Stir-Fry
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Servings: 4
Ingredients:
Tofu Vegetable Stir-Fry
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 221 |
| pro | 12 g |
| total fat | 15 g |
| sat. fat | 2 g |
| carb | 13 g |
| fibre | 3 g |
| chol | 0 mg |
| sodium | 635 mg |
| % RDI: | - |
| calcium | 14% |
| iron | 20% |
| vit A | 66% |
| vit C | 18% |
| folate | 21% |
Suggested Recipes
-
1/4 cup (50 mL) sodium-reduced soy sauce
1 tbsp (15 mL) each rice vinegar and hoisin sauce
2 tsp (10 mL) cornstarch
1 pkg (350 g) extra-firm_tofu
2 tbsp (25 mL) vegetable oil
3 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot
Pinch hot pepper flakes
2 carrots, thinly sliced on diagonal
1-1/2 cups (375 mL) sliced stemmed shiitake mushroom caps
1 cup (250 mL) snow peas, trimmed and cut diagonally in half
2 green onions, thinly sliced
2 tsp (10 mL) sesame oil
Preparation:
In small bowl, whisk together soy sauce, rice vinegar, hoisin sauce, cornstarch and 3 tbsp (50 mL) water; set aside.
Pat tofu dry; cut into 3/4-inch (2 cm) cubes. In large wok, heat half of the oil over medium-high heat; stir-fry tofu until golden, about 6 minutes. Transfer to plate.
Heat remaining oil in wok over medium-high heat; stir-fry garlic, ginger and hot pepper flakes for 30 seconds.
Add carrots and mushrooms; stir-fry for 1 minute. Add 1 tbsp (15 mL) water; cover and steam until carrots are tender, about 3 minutes.
Add snow peas, tofu and soy sauce mixture; bring to boil and boil, stirring, until thickened and vegetables are tender, about 1 minute. Stir in green onions and sesame oil.
Pat tofu dry; cut into 3/4-inch (2 cm) cubes. In large wok, heat half of the oil over medium-high heat; stir-fry tofu until golden, about 6 minutes. Transfer to plate.
Heat remaining oil in wok over medium-high heat; stir-fry garlic, ginger and hot pepper flakes for 30 seconds.
Add carrots and mushrooms; stir-fry for 1 minute. Add 1 tbsp (15 mL) water; cover and steam until carrots are tender, about 3 minutes.
Add snow peas, tofu and soy sauce mixture; bring to boil and boil, stirring, until thickened and vegetables are tender, about 1 minute. Stir in green onions and sesame oil.
Tags:
Main Course; Tofu; Vegetables; Stir-fry; Make It Tonight; Vegetarian;
Source
Canadian Living Magazine: February 2007
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