Recipe

Sweet Chili Tofu Stir-Fry

Stir-frying is a fast and easy way to prepare a meal without a lot of added fat. Vegetables and lean protein form the basis for this dish, with a little added sauce and seasoning for flavor. It's a flavorful way to introduce your family to tofu.

Preparation Time: 15 minutes

Cooking Time: 12 minutes

Serves:

Tips

  1. Serve with brown rice.

Ingredients

Vegetable cooking spray

 

Firm tofu, cut into thin strips

5 oz (175 mL)

Sliced Spanish onion

3/4 cup (175 mL)

Broccoli florets

1 cup (250 mL)

Baby carrots, cut into bite-size pieces

1 cup (250 mL) 

Sugar snap peas, trimmed

3/4 cup (175 mL)

Julienned red bell pepper

1/2 cup (125 mL)

Vegetable broth or water

1/2 cup (125 mL)

Sweet chili sauce

1/4 cup (50 mL)

Grated orange zest

1 tsp (5 mL)

Chopped fresh cilantro (optional)

1 tsp (5 mL)

Directions

  1. Heat a wok or large skillet over medium-high heat. Spray with vegetable cooking spray. Brown tofu on both sides, then remove from pan and set aside.
  2. Add onion to wok and saute for 1 minute. Add broccoli, carrots, peas and red pepper; stir-fry until tender-crisp, about 5 minutes. Return tofu to wok and stir in broth, chili sauce and orange zest. Heat until bubbling.
  3. Transfer stir-fry to serving platter and sprinkle with cilantro, if using.


Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food, published by Robert Rose Inc, 2007

Nutrition Information per serving: 

Calories: 115 kcal

Protein: 6 g

Fat: 3 g

Carbohydrate: 17 g

Sodium: 265 mg

 

 


Last Update – April 5, 2017

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