Tofu and Vegetable Stir-Fry Recipe

Name: Tofu and Vegetable Stir-Fry
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Cooking spray; 24 ounces light extra-firm tofu, cut into 1/2-inch cubes; 1 tablespoon soy sauce and 1 tablespoon soy sauce (lowest sodium available), divided use; 1 tablespoon low-sodium vegetable broth and 2/3 cup low-sodium vegetable broth, divided use; 1 tablespoon sesame seeds; 1 tablespoon cornstarch; 2 teaspoons grated peeled gingerroot; 1/4 teaspoon crushed red pepper flakes; 8 to 10 ounces fresh asparagus, trimmed and cut into 1-inch pieces; 1 medium red bell pepper, cut into thin strips; 1/2 medium onion, thinly sliced; 1 1/2 teaspoons bottled minced garlic or 3 medium garlic cloves, minced; 4 ounces fresh bean sprouts

Servings: persons

Cooking spray
24 ounces light extra-firm tofu, cut into 1/2-inch cubes
1 tablespoon soy sauce and 1 tablespoon soy sauce (lowest sodium available), divided use
1 tablespoon low-sodium vegetable broth and 2/3 cup low-sodium vegetable broth, divided use
1 tablespoon sesame seeds
1 tablespoon cornstarch
2 teaspoons grated peeled gingerroot
1/4 teaspoon crushed red pepper flakes
8 to 10 ounces fresh asparagus, trimmed and cut into 1-inch pieces
1 medium red bell pepper, cut into thin strips
1/2 medium onion, thinly sliced
1 1/2 teaspoons bottled minced garlic or 3 medium garlic cloves, minced
4 ounces fresh bean sprouts

1
Preheat the oven to 400F.
2
Lightly spray a rimmed baking sheet with cooking spray.
3
Put the tofu in a medium bowl.
4
Sprinkle with 1 tablespoon soy sauce and 1 tablespoon broth, stirring well.
5
Place the tofu in a single layer on the baking sheet.
6
Bake for 30 minutes.
7
Meanwhile, in a small skillet over low heat, dry-roast the sesame seeds for about 2 minutes, or just until fragrant and golden, stirring frequently.
8
Watch carefully so they do not get too brown.
9
Pour onto a small plate.
10
Set aside.
11
In a small bowl, stir together the cornstarch, gingerroot, red pepper flakes, remaining 1 tablespoon soy sauce, and remaining 2/3 cup broth.
12
Set aside.
13
When the tofu has about 20 minutes of baking time remaining, lightly spray a large skillet with cooking spray.
14
Cook the asparagus, bell pepper, onion, and garlic over medium-high heat for 4 minutes, stirring frequently.
15
Stir in the bean sprouts.
16
Cook for 2 minutes, stirring frequently.
17
Stir the cornstarch mixture.
18
Stir into the asparagus mixture.
19
Cook for 1 to 2 minutes, or until thickened and bubbly, stirring constantly.
20
Gently stir in the tofu.
21
Cook for 1 to 2 minutes, or until heated through.
22
Sprinkle with the sesame seeds.
23
(Per Serving)
24
Calories: 200
25
Total Fat: 6.0g
26
Saturated: 0.5g
27
Trans: 0.0g
28
Polyunsaturated: 1.5g
29
Monounsaturated: 3.5g
30
Cholesterol: 0mg
31
Sodium: 275mg
32
Carbohydrates: 18g
33
Fiber: 5g
34
Sugars: 5g
35
Protein: 19g
36
Dietary Exchanges
37
1/2 Starch
38
1 Vegetable
39
2 Lean Meat

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Protein

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* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: Cooking spray, 24 ounces light extra-firm tofu, cut into 1/2-inch cubes, 1 tablespoon soy sauce and 1 tablespoon soy sauce (lowest sodium available), divided use, 1 tablespoon low-sodium vegetable broth and 2/3 cup low-sodium vegetable broth, divided use, and more.

Yes, Tofu and Vegetable Stir-Fry falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Tofu and Vegetable Stir-Fry

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