Stir-Fried Vegetables and Tofu

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Stir-Fried Vegetables and TofuRecipe
Randy Mayor
Unlike traditional stir-fry dishes, this one uses white wine to bring out the flavors of the vegetables. The mushrooms, carrots and squash are great sources of vitamins, fiber, and potassium and combined with tofu, make for a nutritious and filling meal.

6 servings (serving size: 1 cup stir-fry and 1/2 cup rice)


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2 tablespoons olive oil, divided
2/3 cup julienne-cut carrot
2 garlic cloves, minced
1/4 cup dry white wine, divided
2 cups julienne-cut zucchini
1 1/2 cups julienne-cut yellow squash
1 (8-ounce) package button mushrooms, quartered
2 1/2 cups quartered cremini mushrooms (about 8 ounces)
1 (12.3-ounce) package reduced-fat extra-firm tofu, drained and cut into cubes
3 tablespoons low-sodium soy sauce
2 cups fresh bean sprouts
1/4 teaspoon salt
1/4 teaspoon black pepper
3 cups hot cooked jasmine or other long-grain rice


Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add carrot; stir-fry 4 minutes. Add garlic and 2 tablespoons wine; stir-fry 3 minutes. Add zucchini and squash; stir-fry 5 minutes. Add mushrooms and 2 tablespoons wine; stir-fry 5 minutes. Remove from heat.

Heat 1 tablespoon oil in a medium nonstick skillet over medium-high heat. Add tofu; sauté 7 minutes, browning on all sides. Add soy sauce; cook 1 minute. Stir in sprouts, salt, and pepper. Add tofu mixture to vegetable mixture; heat thoroughly. Serve over rice.

Created date

January 2000

Nutritional Information

Calories 225
Caloriesfromfat 22 %
Fat 5.5 g
Satfat 0.8 g
Monofat 3.4 g
Polyfat 0.9 g
Protein 10.1 g
Carbohydrate 36 g
Fiber 2.6 g
Cholesterol 0.0 mg
Iron 3.4 mg
Sodium 418 mg
Calcium 58 mg