Tofu and Vegetable Stir Fry (Ww Core) Recipe

Name: Tofu and Vegetable Stir Fry (Ww Core)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: cooking spray (5 second spray); 1 teaspoon canola oil; 1 lb extra firm tofu; ½ tablespoon soya sauce; ½ tablespoon toasted sesame oil; 2 medium carrots, diced; 1 garlic clove, minced; 1 teaspoon ginger, minced; 4 medium scallions, green and white parts, chopped; 1 medium sweet red pepper, seeded and diced; 1 medium green pepper, seeded and diced; 1 cup mushroom, diced (any kind of mushroom); 3 water chestnuts, sliced; 2 tablespoons soya sauce; 2 cups cooked brown rice, keep rice hot

Servings: persons

cooking spray (5 second spray)
1 teaspoon canola oil
1 lb extra firm tofu
½ tablespoon soya sauce
½ tablespoon toasted sesame oil
2 medium carrots, diced
1 garlic clove, minced
1 teaspoon ginger, minced
4 medium scallions, green and white parts, chopped
1 medium sweet red pepper, seeded and diced
1 medium green pepper, seeded and diced
1 cup mushroom, diced (any kind of mushroom)
3 water chestnuts, sliced
2 tablespoons soya sauce
2 cups cooked brown rice, keep rice hot

1
Wrap tofu in clean cotton kitchen towel.
2
Place heavy weight on top i.e.
3
plate or cutting board weighted with heavy juice can.
4
( I don't usually bother to press my tofu but doing so should improve the results).
5
Set aside for 30 minutes to allow excess water to drain from tofu.
6
Dice tofu into 1 inch cubes.
7
Combine 1/2 tbsp soy sauce and 1/2 tbsp toasted oil.
8
Toss tofu cubes with combined oil.
9
Coat a large nonstick wok or frying pan with the cooking spray.
10
Place on medium-high heat and add oil.
11
Swirl to coat.
12
Add tofu and stir-fry until browned on all sides (about 2 to 5 minutes).
13
Once browned, remove and set aside.
14
Add carrots and stir-fry until almost tender (about 5 minutes).
15
Add garlic, ginger, scallions, peppers, mushrooms and water chestnuts.
16
Stir-fry until veggies are tender (3 to 5 minutes).
17
Return tofu to pan.
18
Add soya sauce and cook for 1 minute.
19
Serve over the hot rice.

441

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

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

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

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

You need 15 ingredients. The key ingredients include: cooking spray (5 second spray), 1 teaspoon canola oil, 1 lb extra firm tofu, ½ tablespoon soya sauce, and more.

Yes, Tofu and Vegetable Stir Fry (Ww Core) 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.

That's it — enjoy your meal!

Tofu and Vegetable Stir Fry (Ww Core)

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions