Tofu and Spring Vegetable Stir-Fry

Tofu and Spring Vegetable Stir-Fry image Author: Canadian Living Credits: Tofu and Spring Vegetable Stir-Fry image

Golden pan-fried tofu is right at home alongside fresh, crisp spring produce. Make this dinner a weekly staple by switching up the veggies and using whatever you have in the fridge.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: April 2014

Ingredients

  • 3 tablespoons vegetable oil
  • 1 pkg extra-firm tofu cut in1/2-inch (1 cm) wide strips
  • 2/3 cups no-salt-added vegetable broth
  • 1 tablespoon sodium-reduced soy sauce
  • 1 tablespoon hoisin sauce
  • 2 teaspoons unseasoned rice vinegar
  • 2 teaspoons cornstarch
  • 3 green onions sliced (white and light green parts separated)
  • 2 cloves garlic minced
  • 1 tablespoon minced fresh ginger
  • 3 cups sugar snap peas (about 250 g), trimmed
  • 2 cups stemmed shiitake mushrooms (about 115 g)
  • 3 cups chopped napa cabbage
  • 2 teaspoons sesame oil

Method

In wok or large nonstick skillet, heat 2 tbsp of the vegetable oil over medium-high heat; cook tofu, turning occasionally, until crisp and golden, about 8 minutes. Drain on paper towel– lined plate.

Meanwhile, in small glass measure, whisk together broth, soy sauce, hoisin sauce, vinegar and cornstarch; add enough water to make 1 cup. Set aside.

Heat remaining vegetable oil over medium-high heat; cook white parts of green onions, garlic and ginger, stirring, for 1 minute. Stir in sugar snap peas and mushrooms; cook, stirring, for 3 minutes. Stir in cabbage; cook, stirring, for 1 minute. Stir in broth mixture and tofu; cook, stirring, until coated and sauce is slightly thickened, about 1 minute.

Stir in sesame oil and green parts of green onions.

Nutritional facts per serving: about

  • Fibre 4 g
  • Sodium 246 mg
  • Sugars 5 g
  • Protein 19 g
  • Calories 267.0
  • Total fat 17 g
  • Potassium 457 mg
  • Cholesterol 0 mg
  • Saturated fat 2 g
  • Total carbohydrate 15 g

%RDI

  • Iron 24.0
  • Fibre 0.0
  • Folate 28.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 17.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 8.0
  • Vitamin C 50.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tofu and Spring Vegetable Stir-Fry

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