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: 4
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
-
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.
-
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.
-
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
Fibre: 3 g
Sodium: 265 mg
Iron: 2 mg
Calcium: 118 mg
Last Update – July 12, 2017