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Stir-Fry Tofu with Vegetables

86 Reviews
93% would make this recipe again

Preparation : 30 min Cooking : 15 min
260 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Heart-healthy

Ingredients

200 g firm regular tofu, diced 1 cup
1 1/2 tbsp beer 23 mL
1 tbsp soy sauce, low-sodium 15 mL
1 tsp sesame seed oil 5 mL
1 clove garlic, pressed
1 tbsp gingerroot, grated 14 g
1/2 onions 100 g
1 zucchini 130 g
1 carrots 100 g
1/2 stalk celery 35 g
3 button (white) mushrooms 40 g
1 tbsp canola oil 15 mL
1 green onions/scallions, chopped
salt [optional]
ground pepper to taste [optional]

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the vegetables warm while you cook the tofu.

Method

  1. Preheat the oven to the lowest setting temperature.
  2. Pat-dry the tofu, then cut it into 2 cm cubes. Transfer the cubes to a shallow dish or bowl. In a small bowl, mix the beer, soy sauce, and sesame seed oil. Add half of the pressed garlic and half of the grated ginger. Mix well and pour this marinade over the tofu. Let rest at room temperature for about ½ hour. During this time, prepare and cook the vegetables.
  3. Prepare the vegetables: press the remaining garlic; coarsely chop all the other vegetables into bite-size pieces.
  4. 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, then increase the heat to 'high'. Add the garlic and all the other vegetables, then season with salt and pepper to taste. Cook with occasional stirring until the vegetables are cooked but al dente 6-7 min. Cover and cook an additional 2-3 min, then remove the vegetables from the wok and set them aside on a plate in the oven.
  5. Add the remaining canola oil to the wok over high heat. Drain the tofu cubes, reserving the marinade, then add the cubes to the wok and sauté about 5 min, with occasional stirring, until they are golden-brown. Pour in the reserved marinade and put the vegetables back into the wok. Add the remaining grated ginger and cook a few more minutes, with stirring. Adjust the seasoning. Sprinkle with the chopped scallions and serve.

Nutrition Facts Table

per 1 Serving (320g)

Amount

% Daily Value

Calories

260

Fat

15 g

23 %

Saturated 1.6 g
+ Trans 0.1 g

9 %

Cholesterol

0 mg

Sodium

340 mg

14 %

Carbohydrate

17 g

6 %

Fibre

3 g

12 %

Sugars

7 g

Protein

17 g

Vitamin A

68 %

Vitamin C

31 %

Calcium

19 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Fibre, Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin E
Good source of  :
Calcium, Copper, Iron, Phosphorus, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Excellent source of  :
Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Meat and Alternatives 2
Fats 3

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Members' Reviews

86 Reviews (85 with rating only ) 93% would make this recipe again
misti9865
march 30, 2009 | I would make this recipe again

Enjoyed the flavor of this dish. Great vegetable meal.

Useful 1

Top Reviews

View All Reviews
misti9865
march 30, 2009 | I would make this recipe again

Enjoyed the flavor of this dish. Great vegetable meal.

Useful 1