Sweet Chili Tofu Stir-Fry

Preparation Time: 15 minutes

Cooking Time: 12 minutes

Makes: Serves 4

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.

Tip: Serve with brown rice.

Vegetable cooking spray    
Firm tofu, cut into thin strips 175 mL 5oz
Sliced Spanish onion 175 mL 3/4 cup
Broccoli florets 250 mL 1 cup
Baby carrots, cut into bite-size pieces 250 mL 1 cup
Sugar snap peas, trimmed 175 mL 3/4 cup
Julienned red bell pepper 125 mL 1/2 cup
Vegetable broth or water 125 mL 1/2 cup
Sweet chili sauce 50 mL 1/4 cup
Grated orange zest 5 mL 1 tsp
Chopped fresh cilantro (optional) 5 mL 1 tsp

  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

Nutritional Information (1 Serving): Protein: 6.0 grams Fat: 2.6 grams Carbohydrates: 17.1 grams Calories: 115 Sodium: 265 mg

Last Update – October 19, 2011

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