Tofu Stir-Fry with Asparagus, Broccoli and Mushrooms

October 13, 2013 | Filed under Main Dishes (Vegetarian), Meatless Monday | 0 comments

 

Tofu Stir-Fry with Asparagus, Broccoli and Mushrooms
 
By: 
Nutrition Information
  • Serves: 4
  • Serving size: 2.5 cups
  • Calories: 255
  • Fat: 14 grams
  • Saturated fat: 2 grams
  • Trans fat: 0 grams
  • Carbohydrates: 17 grams
  • Sugar: 6 grams
  • Sodium: 183 milligrams
  • Fiber: 7 grans
  • Protein: 17 grams
  • Cholesterol: 0 milligrams
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ¼ cup freshly squeezed lemon juice
  • 2 tablespoons reduced sodium soy sauce
  • 1 teaspoons freshly grated ginger
  • 16 ounce package extra-firm tofu, drained and cubed into ½-inch pieces
  • 1 tablespoon canola oil
  • 2 cloves garlic, minced
  • 2 cups broccoli florets
  • 2 cups sliced brown mushrooms
  • 1 cup petite baby carrots
  • 1 red bell pepper, sliced into ½-inch pieces
  • 1 tablespoon toasted sesame oil
  • 2 tablespoons sesame seeds, toasted
  • 2 medium scallions, chopped (whites and greens)
Instructions
  1. In a medium bowl, whisk together lemon juice, soy sauce and ginger. Add cubed tofu and toss to coat. Cover and place in the refrigerator for at least 30 minutes to marinate.
  2. Heat canola oil in a large wok over medium-high heat. Add garlic and cook until fragrant, 30 seconds. Add broccoli, carrots, and bell pepper and stir-fry until vegetables are cooked through but still crisp, about 4 minutes. Add mushrooms and tofu with the marinade and continue to cook until all vegetables are heated through, an additional 3-5 minutes.
  3. Serve over rice, preferably brown.

 

 



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