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Wok-Sauteed Tofu and Vegetables

 
Wok-Sauteed Tofu and Vegetables
279

Wok-Sauteed Tofu and Vegetables recipe

Yield

8

servings

Prep

20

min

Cook

20

min

Ready

40

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Carb
 

Ingredients

1 pound tofu
cut into thin strips
1 tablespoon sesame oil
2 tablespoons rice vinegar
1 clove garlic
minced
2 tablespoons sesame oil
2 tablespoons soy sauce, tamari
1 inch ginger
minced
*
2 cloves garlic
minced
¼ pound broccoli florets
2 scallions, spring or green onions
chopped
12 asparagus
tips
*
2 carrots
julienned
1 zucchini
small, cut into wheels
¼ pound snow pea pods
1 sweet red bell peppers
julienned
1 mushrooms
optional, as needed
*
1 green bell peppers
julienned
1 bunch bok choy
julienned
*
1 soy sauce, tamari
or soy sauce , to taste
*
2 scallions, spring or green onions
chopped

Directions

Preheat oven to 400℉ (200℃).

Cut tofu into strips, put the tofu single layer into a large baking sheet coated with cooking spray, add 2 tablespoons soy sauce, 2 tablespoon rice wine vinegar, 1 tablespoon sesame oil and garlic if using, slightly shake the baking sheet, marinate tofu about 10 minutes or longer.

Put the baking sheet into the oven, bake tofu for about 25 to 30 minutes, until crispy, but do not burn.

Then transfer tofu to a plate.

Coat the cooking area of a wok or deep frying pan with sesame oil and heat until very hot.

Add garlic, ginger and scallions, cook about 1 minute.

Add broccoli, asparagus, and carrots, sauté for about 8 minutes.

Then add zucchini, snow peas, mushrooms if using, bok choy and peppers and cook for another about 5 minutes.

Add prepared tofu and another 2 scallions last.

Sauté everything in sesame oil for another 3 minutes.

Then add tamari or soy sauce to taste and cook a little longer, until vegetables are tender but not overcooked.

Vegetables should be stirred frequently and cooking time should not exceed 20 minutes.

Serve warm.

 

* not incl. in nutrient facts

Reviews

about 8 years

Fantastic recipe, the baked tofu added huge tasty flavor to this recipe, and I also put some mushrooms and bok choy too, I also added more ginger and garlic, delicious.

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Nutrition Facts

Serving Size 177g (6.2 oz)
Amount per Serving
Calories 15956% of calories from fat
 % Daily Value *
Total Fat 10g 15%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 254mg 11%
Total Carbohydrate 3g 3%
Dietary Fiber 3g 13%
Sugars g
Protein 22g
Vitamin A 78% Vitamin C 100%
Calcium 42% Iron 13%
* based on a 2,000 calorie diet How is this calculated?

 

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