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Vegetables, Tofu and Quina Stir-Fry

 

Stir-fried fresh vegetables and tofu are served with quina that is packed with fibre and protein. And it is so quick and easy to make, within less than 15 minutes, a delicious and refreshing meal appears.
16

Yield

4

servings

Prep

15

min

Cook

5

min

Ready

22

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

½ pound tofu
firm, drained and sliced about 1/2 inch thick
2 each -
broccoli crowns, broken into florets
*
1 x salt
to taste
*
1 tablespoon soy sauce, tamari
or to taste, prefer low salt
½ tablespoon fish sauce
if you don't have, you can use soy sauce
1 ¼ teaspoons sesame oil
1 tablespoon garlic
minced
6 cloves ginger
minced, or to taste
*
1 ½ tablespoons vegetable oil
such as canola, peanut or sunflower seeds vegetable oil
1 medium sweet red bell peppers
cut in thin strips
¾ pound bok choy
baby, trimmed, washed and dried, cut in 1-inch lengths
1 bunch scallions, spring or green onions
thinly sliced
*
4 ¾ cups quinoa
cooked, about 1 1/4 to 1 1/3 cups dry and uncooked

Directions

Put the tofu slices on paper towels.

Pur another paper towel on top, and prepare the remaining ingredients.

Cut the tofu slices into ½-inch dice.

Meanwhile, bring a medium pot of water to a boil, and stir in the broccoli.

Boil one minute, and transfer to a bowl of ice water right away. Drain and dry on paper towels.

Mix together the soy sauce, fish sauce if using and sesame oil in a measuing cup.

Mix the garlic and ginger in another small bowl.

Heat a 14-inch flat-bottomed wok or 12-inch nonstick skillet over high heat until very hot.

Add a tablespoon of the oil to the sides of the pan, titling and swirling the pan.

Stir in the tofu.

Reduce the heat to medium, and stir-fry one to two minutes until it starts to brown.

Stir in the garlic and ginger, and stir-fry for 8 to 10 seconds.

Stir in the pepper and bok choy, and stir-fry for 1 to 1½ minutes.

Stir in the broccoli, and stir-fry for another 1½ minutes.

Add the remaining oil and swirl in the pan.

Stir in the scallions, quinoa and the soy sauce mixture.

Stir-fry, scooping the ingredients up from the bottom of the wok, for about 1 to 1½ minutes until completely heated and fragrant.

Serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 387g (13.7 oz)
Amount per Serving
Calories 91523% of calories from fat
 % Daily Value *
Total Fat 23g 36%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 454mg 19%
Total Carbohydrate 49g 49%
Dietary Fiber 15g 59%
Sugars g
Protein 75g
Vitamin A 97% Vitamin C 128%
Calcium 60% Iron 117%
* based on a 2,000 calorie diet How is this calculated?

 

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