Tofu Stir Fry

Ingredients
  • 1 cup Chicken broth, fat-free, low-sodium 240 ml
  • 5 - 1/4 cup Fresh or frozen stir-fry vegetables 680g, about 2 - 12oz packages
  • 1 tbsp Soy sauce, reduced-sodium, divided 15 mL
  • 3/4 cup Firm tofu 340 g
  • 4 tsp Canola oil 20 ml
  • 3/4 cup Brown rice, cooked 190 ml
Ingredients
  • 1 cup Chicken broth, fat-free, low-sodium 240 ml
  • 5 - 1/4 cup Fresh or frozen stir-fry vegetables 680g, about 2 - 12oz packages
  • 1 tbsp Soy sauce, reduced-sodium, divided 15 mL
  • 3/4 cup Firm tofu 340 g
  • 4 tsp Canola oil 20 ml
  • 3/4 cup Brown rice, cooked 190 ml
Instructions
  1. In a non-stick pan, heat 10 mL (2 tsp) of canola oil at medium-high heat. Add tofu and stir-fry until golden and then add 15 mL (1 tbsp) soy sauce. Stir-fry for another 1 minutes, turn off the heat and set the tofu aside
  2. If you are using frozen vegetables, use a steamer to cook and defrost the vegetables for about 15 minutes or until the vegetables are soft and cooked. Heat another 10 mL (2 tsp) of canola oil at medium heat and stir-fry the vegetables for 1 to 2 minutes. If you are using fresh vegetables, omit the steaming and stir-fry the vegetables for 4 to 5 minutes
  3. Add chicken broth and continue cooking for another 5 minutes at medium-high heat then stir in the cooked tofu. Stir-fry for another 1 minute and turn off the heat
  4. Serve the tofu with 1/4 cup of rice
Servings:3
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Nutrition Facts
Tofu Stir Fry
Amount Per Serving
Calories 287.9 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1.3g 7%
Trans Fat .1g
Cholesterol 0mg 0%
Sodium 292mg 12%
Total Carbohydrates 35.5g 12%
Dietary Fiber 6.5g 26%
Sugars 8.1g
Protein 15.5g 31%
* Percent Daily Values are based on a 2000 calorie diet.