204918 Health Library | Health and Wellness | Wellmont Health System
  • Veggie Tofu Stir-fry

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 223
    Total Fat 17 g
    Saturated Fat 2 g
    Sodium 621 mg
    Total Carbohydrate 13 g
    Dietary Fiber 3 g
    Protein 8 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Firm tofu (2/5 block) 6 ounces
    Olive oil 2 tablespoons
    Medium onion, thinly sliced 1
    Garlic cloves, minced 2
    Mushrooms, sliced ½ cup
    Red pepper, sliced ½ cup
    Zucchini, sliced 1 cup
    Fresh spinach, packed 1 cup
    Reduced-sodium soy sauce 2 tablespoons
    Water 2 tablespoons
    Directions
    1. Drain extra water from tofu by putting it between several layers of paper towels and placing a dinner plate on top. Let sit for about 15 minutes and then cube or break into chunks.
    2. Heat oil in a large wok or nonstick sauté pan. Add tofu and cook a few minutes on each side until golden.
    3. Add onion and garlic to the wok and cook for another few minutes. Stir in the mushrooms, red bell pepper, and zucchini and cook until soft.
    4. Add spinach, soy sauce, and water. Stir and cook another 2-3 minutes.

    Exchanges1 lean meat; 2.5 vegetables; 4 fats

    Side Suggestions: Brown RicePrepare according to package directions.

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