Tofu Veggie Stir Fry

Photo credit: robnguyen01 via flickr
  • 14 oz Extra firm tofu
  • 4 tablespoons Light soy sauce
  • 1 tablespoon Rice vinegar
  • 1 tablespoon Grated fresh ginger
  • 2 teaspoons Minced garlic
  • 1 teaspoon Toasted sesame oil
  • 1/8 teaspoon Crushed red pepper
  • 4 teaspoons Canola oil, divided
  • 6 cups Assorted vegetables (carrots, broccoli, red peppers, snap peas, onions
  • 2 teaspoons Cornstarch
  • ¾ cup Chicken broth
  • 1 ½ cups Hot cooked quinoa
  • 1 teaspoon Sesame seeds, toasted
  1. Cut tofu into 3/4-inch cubes; place in a shallow baking dish. In a small bowl, whisk together soy sauce, rice vinegar, ginger, garlic, sesame oil and crushed red pepper. Pour over tofu. Cover and marinate for 10 minutes. Drain, reserving marinade.
  2. In a large skillet, heat 3 teaspoons canola oil over medium-high heat. Add tofu to skillet. Cook 3 minutes without stirring or until tofu begins to brown. Using a spatula, stir tofu and cook 3 minutes more. Remove tofu from skillet; keep warm.
  3. Add remaining 1 teaspoon canola oil and assorted vegetables to skillet; cook and stir for 2 to 3 minutes or until crisp-tender. In a small bowl, whisk cornstarch into chicken broth, then whisk in reserved marinade; add to skillet.
  4. Cook and stir about 2 minutes or until thickened. Stir in tofu; heat through. Serve over quinoa. Sprinkle with toasted sesame seeds.

Servings: 5

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Preparation time: 15 minutes

Cooking time: 15 minutes

Nutrition Information

Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories 342.71
Calories From Fat (22%) 74.57
Calories From Protein (15%) 52.08
Calories From Carbs (63%) 216.07
Calories From Alcohol (0%) 0.00
% Daily Value
Total Fat 8.75g 13%
Saturated Fat 0.88g 4%
Monounsaturated Fat 3.49g
Polyunsaturated Fat 3.28g
Trans Fatty Acids 0.00g
Cholesterol 0.00mg 0%
Sodium 748.79mg 31%
Potassium 980.17mg 28%
Carbohydrates 54.89g 18%
Dietary Fiber 7.57g 30%
Sugar 7.62g
Sugar Alcohols 0.00g
Net Carbohydrates 47.32g
Protein 14.72g 29%
Vitamin A 18506.82IU 370%
Vitamin C 9.51mg 16%
Calcium 128.03mg 13%
Iron 6.37mg 35%
Vitamin E 1.66IU 17%
Thiamin 0.24mg 16%
Riboflavin 0.33mg 19%
Niacin 3.72mg 19%
Vitamin B6 0.37mg 19%
Folate 57.45µg 14%
Vitamin B12 0.04µg 1%
Pantothenic Acid 1.03mg 10%
Phosphorus 352.74mg 35%
Magnesium 141.55mg 35%
Zinc 2.38mg 16%
Copper 0.64mg 32%
Manganese 1.47mg 74%
Selenium 0.90µg 1%
Alcohol 0.00g
Caffeine 0.00mg
Water 242.13g

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