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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

Copyright © Dietitians of Canada 2013. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.