See Also: Tofu Stir-Fry(recipes)
Vegetable-Tofu Stir-Fry(recipes)
Stir-Fried Tofu and Vegetables(recipes)
Stir-Fried Eggplant and Tofu(recipes)
tofu(dictionary)
tofu(dictionary)
tofu(encyclopedia)
Tofu(recipes)
Ma Po Tofu(recipes)
Tofu steaks(recipes)

Tofu Stir-Fry (recipes)


Tofu Stir-Fry

Prep and Cook Time: 18 minutes

Yield: Makes 4 servings



Ingredients:



2cups uncooked instant rice

2teaspoons vegetable oil

2cups broccoli florets

1large carrot, sliced

1/2green bell pepper, sliced

1/4cup frozen chopped onion

1/2cup teriyaki sauce

1/2cup orange juice

1tablespoon cornstarch

1teaspoon bottled minced garlic

1/2teaspoon ground ginger

1/4to 1/2 teaspoon hot pepper sauce

1package (10-1/2 ounces) reduced-fat firm tofu, drained and cubed









Preparation:





1.Cook rice according to package directions.2.While rice is cooking, heat oil in large skillet. Add broccoli, carrot, bell pepper and onion; cook and stir 3 minutes.3.Combine teriyaki sauce, orange juice, cornstarch, garlic, ginger and pepper sauce in small bowl; mix well. Pour sauce over vegetables in skillet. Bring to a boil; cook and stir 1 minute.4.Add tofu to skillet; stir gently to coat with sauce. Serve over rice.







For a special touch, garnish with red bell pepper strips.





Nutritional Information:







Serving Size: 1/4 of total recipe







Protein

12 g







Fiber

3 g







Carbohydrate

60 g







Saturated Fat









Total Fat

4 g







Calories from Fat

10 %







Calories

325









Dietary Exchange:







Vegetable

3







Starch

3







Fat

1/2