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Quick Tofu and Vegetable Stir-Fry
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Quick Tofu and Vegetable Stir-Fry
Ingredients
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1/4 cup |
soy sauce, low-sodium |
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65 mL |
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4 tsp |
rice vinegar |
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20 mL |
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2 tsp |
sesame seed oil |
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10 mL |
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400 g |
firm tofu, cut into 2 cm cubes |
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2 cups |
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1 cup |
quinoa |
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170 g |
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1 |
onions, coarsely chopped |
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200 g |
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1 |
dried chili peppers, minced |
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0.4 g |
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2 tbsp |
canola oil |
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30 mL |
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2 cloves |
garlic, pressed |
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500 g |
frozen vegetable mix |
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2 tbsp |
gingerroot, grated |
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26 g |
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2 |
green onions/scallions, chopped [optional] |
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30 g |
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salt to taste |
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ground pepper to taste |
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Before you start
You will need a wok or frying pan. Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
Method
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In a bowl or shallow dish, mix the soy sauce, rice vinegar and sesame seed oil. Pat-dry the tofu, then cut it into 2 cm cubes. Transfer the cubes to the bowl, mix well and let rest at room temperature for 20-30 min.
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During this time, cook the quinoa.
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Coarsely chop the onion and mince the chili
pepper. Heat half of the canola oil in a skillet or wok over medium heat. Add the onion and sauté 2-3 min, taking care not to let it burn. Add the chili pepper and pressed
garlic, then cook 1 min with stirring. Add the
frozen vegetables taken directly from the freezer, and add salt and pepper to taste. Cook 6-7 min with occasional stirring until the vegetables are cooked al dente. Cover and cook an additional 2-3
min.
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Add the remaining canola oil to a small pan over high heat. Drain the tofu cubes, reserving the
marinade, then add the cubes to the pan and sauté about 5 min, with occasional stirring, until they are golden-brown. Pour the reserved marinade and the tofu in the wok with the vegetables. Add the grated ginger and cook a few more minutes, with stirring. Adjust the seasoning.
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Sprinkle with the chopped scallions then serve the stir-fry and quinoa onto the warmed plates.
Claims
- Free :
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Added Sugar
- Source of :
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Omega-3, Omega-6, Pantothenic Acid
- Good source of :
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Calcium, Selenium, Vitamin B2, Vitamin B6, Vitamin C
- Excellent source of :
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Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin E, Vitamin K, Zinc
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (360g)
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Amount
% DV*
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* DV = Daily Value
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Calories
470
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Fat
18 g
27 %
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Saturated 2 g + Trans 0.1 g
10 %
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Cholesterol
0 mg
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Sodium
660 mg
27 %
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Carbohydrate
57 g
19 %
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Fibre
9 g
36 %
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Sugars
3 g
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Protein
25 g
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Vitamin A
70 %
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Vitamin C
30 %
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Calcium
20 %
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Iron
50 %
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More info
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