Quick Tofu and Vegetable Stir Fry

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Preparation : 20 min Cooking : 15 min
570 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

1/4 cup soy sauce 65 mL
2 1/2 tbsp rice vinegar 38 mL
4 tsp sesame seed oil 20 mL
440 g firm regular tofu, cut into 2 cm cubes 2 1/4 cups
1 1/3 cup quinoa 220 g
2 onions, coarsely chopped 400 g
1 dried chili peppers, minced 0.4 g
2 1/2 tbsp canola oil 38 mL
750 g frozen vegetable mix
2 cloves garlic, pressed
2 tbsp gingerroot, grated 26 g
2 green onions/scallions, chopped [optional]
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

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

  1. 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.
  2. During this time, cook the quinoa.
  3. 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.
  4. 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.
  5. Sprinkle with the chopped scallions then serve the stir-fry and quinoa onto the warmed plates.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (600 g)

Amount

% Daily Value

Calories

570

Fat

23 g

35 %

Saturated 2.5 g
+ Trans 0.1 g

13 %

Cholesterol

0 mg

Sodium

690 mg

29 %

Carbohydrate

70 g

23 %

Fibre

12 g

48 %

Sugars

5 g

Net Carbs

58 g

Protein

29 g

Vitamin A

97 %

Vitamin C

44 %

Calcium

25 %

Iron

58 %

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of  :
Calcium, Pantothenic Acid, Vitamin C
Source of  :
Omega-3, Omega-6, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 5 ½
Meat and Alternatives 2
Fats 4

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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