By Nicole Duncan
Tofu-Veggie Stir-Fry
5 steps
Prep:10minCook:20min
Updated at: Thu, 17 Aug 2023 13:54:28 GMT
Nutrition balance score
Great
Glycemic Index
29
Low
Glycemic Load
3
Low
Nutrition per serving
Calories212.7 kcal (11%)
Total Fat15.4 g (22%)
Carbs10.5 g (4%)
Sugars3.7 g (4%)
Protein9.4 g (19%)
Sodium438.4 mg (22%)
Fiber3.1 g (11%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1 x 14 ouncesextra-firm tofu
pressed, drained, and cut into 1/2-inch cubes
3 tablespoonsextra virgin olive oil
¼ cuponion
chopped
1 tablespoonfresh ginger
minced, peeled
1 teaspoonminced garlic
3 cupsbroccoli florets
small
2carrots
large, peeled and thinly sliced
1 cupsugar snap peas
trimmed and strings removed
1 cupvegetable broth
¼ cuplow-sodium soy sauce
1 tablespoonfresh lemon juice
1 tablespoon
2 tablespoonssesame oil
Asian, dark
3scallions
both whites and light green parts, thinly sliced
rice
hot, cooked, for serving
Instructions
Step 1
Using paper towels, pat the tofu as dry as you can.
Step 2
Heat a wok or a large skillet with a lid over high heat. Add 2 tablespoons of the vegetable oil. When hot, add the tofu and cook, stirring occasionally, until the tofu is lightly browned in places, about 5 minutes. Transfer the tofu to a plate and set it aside. Heat the remaining 1 tablespoon of vegetable oil in the wok or skillet over medium-high heat. Add the onion, ginger, and garlic and cook, stirring, until the garlic starts to turn golden, 1 to 2 minutes. Add the broccoli and carrots and cook, stirring, until coated with the ginger-garlic mixture and starting to become tender, about 2 minutes. Add the sugar snap peas and stir to combine. Add the vegetable broth and let come to a simmer, then cover the wok or skillet and cook until the vegetables start to become crisp-tender, about 3 minutes.
Step 3
Add the browned tofu, stir to combine, and cook until just beginning to heat through, 1 to 2 minutes.
Step 4
Add the soy sauce, lemon juice or vinegar, sesame oil, and scallions and cook, stirring, until everything is heated through and you can really smell the sesame oil , about 2 minutes.
Step 5
Transfer the stir-fry to a serving platter and serve with the rice.
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