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One-Skillet: Spicy Vegetable Stir Fry

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One-Skillet: Spicy Vegetable Stir Fry

A quick, easy and tasty vegetable stir-fry, serve it with rice or noodles as a delicious and wholesome week-night meal.

 

Yield

4 servings

Prep

10 min

Cook

20 min

Ready

30 min
Low Cholesterol, Trans-fat Free

Ingredients

Amount Measure Ingredient Features
8 ounces tofu
cubes
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½ cup chicken broth
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2 teaspoons cornstarch
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2 tablespoons soy sauce, tamari
low-sodium
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1 tablespoon honey
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1 teaspoon sesame oil
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½ teaspoon red pepper flakes
crushed
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1 x hot chili pepper oil
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2 tablespoons vegetable oil
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1 pound mushrooms
mixed fresh
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1 tablespoon ginger
fresh
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1 tablespoon garlic
minced
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1 tablespoon jalapeño pepper
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½ each sweet red bell peppers
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1 bunch broccoli florets
florets only
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1 cup chicken broth
extra
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Ingredients

Amount Measure Ingredient Features
231.2 ml/g tofu
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118 ml chicken broth
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1E+1 ml cornstarch
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3E+1 ml soy sauce, tamari
low-sodium
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15 ml honey
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5 ml sesame oil
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2.5 ml red pepper flakes
crushed
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1 x hot chili pepper oil
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3E+1 ml vegetable oil
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453.6 g mushrooms
mixed fresh
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15 ml ginger
fresh
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15 ml garlic
minced
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15 ml jalapeño pepper
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0.5 each sweet red bell peppers
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1 bunch broccoli florets
florets only
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237 ml chicken broth
extra
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Directions

Tofu may be regular, firm or extra-firm and should be drained prior to use.

Chili oil is usually found in the Chinese food section of grocery stores.

Liquid red pepper sauce (Durkee Red Hot, Tabasco, etc) may be used instead of chili sauce.

  1. Place tofu cubes on double layer of paper or cloth towel; let drain 20 minutes while you prepare other ingredients.

  2. Whisk ½ cup broth and cornstarch in medium bowl. Mix in soy sauce, honey, sesame oil and crushed red pepper; set aside.

  3. Heat 1 TB oil in wide non-stick skillet or wok over medium-high heat (depending upon pan).

Add tofu cubes and stir-fry until golden, about 4 minutes.

Transfer to plate using slotted spoon.

  1. Add another TB oil to skillet and set over high heat. Chop or slice mushrooms.

Add mushrooms and red pepper to pan; stir-fry until mushrooms are just tender.

Add ginger, garlic and chili pepper; stir-fry briefly.

Remove to tofu platter.

  1. Add broccoli florets to skillet and ¼ cup chicken broth. Let bubble until broccoli just turns bright green.

  2. Whisk broth-cornstarch mixture and add to broccoli; bring to a bubble. Dump in reserved tofu mixture and stir-fry, adding more chicken broth if needed to coat evenlTaste and season with more sesame oil, hot chili oil and/or dried red chili peppers.

Serve over noodles or rice.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 275g (9.7 oz)
Amount per Serving
Calories 19953% from fat
 % Daily Value *
Total Fat 12g 18%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 3mg 1%
Sodium 591mg 25%
Total Carbohydrate 5g 5%
Dietary Fiber 2g 9%
Sugars g
Protein 23g
Vitamin A 12% Vitamin C 38%
Calcium 22% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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