Stir-Fry Tofu with Vegetables

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93% would make this recipe again

Preparation : 30 min Cooking : 15 min

260 calories/serving

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Ingredients

200 g	firm regular tofu, diced	1 cup
1 1/2 tbsp	beer	23 mL
1 tbsp	soy sauce	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
1 pinch	salt [optional]	0.2 g
	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

Preheat the oven to the lowest setting temperature.
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.
Prepare the vegetables: press the remaining garlic; coarsely chop all the other vegetables into bite-size pieces.
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.
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.

Recommended side dishes

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
Net Carbs 14 g
Protein 17 g
Vitamin A 68 %
Vitamin C 31 %
Calcium 19 %
Iron 18 %

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

Net Carbs

14 g

Protein

17 g

Vitamin A

68 %

Vitamin C

31 %

Calcium

19 %

Iron

18 %

More Info

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

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Claims

This recipe is :

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