Garden Vegetable Stir-fry with Tofu and Brown Rice

Becky Luigart-Stayner

Yield: 4 servings (serving size: 1 1/4 cups stir-fry and 3/4 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 365
  • Calories from fat: 18%
  • Fat: 7.4g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 3.2g
  • Protein: 15.1g
  • Carbohydrate: 60.8g
  • Fiber: 6.3g
  • Cholesterol: 0.0mg
  • Iron: 4.3mg
  • Sodium: 827mg
  • Calcium: 129mg

Ingredients

  • 2 tablespoons water
  • 1 1/2 tablespoons cornstarch
  • 1 cup canned vegetable broth
  • 2 tablespoons oyster sauce
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sugar
  • 1 teaspoon dark sesame oil
  • 1/2 teaspoon crushed red pepper
  • 3 teaspoons vegetable oil, divided
  • 1 (12.3-ounce) package reduced-fat firm tofu, drained and cut into 1/2-inch cubes
  • 1 cup thinly sliced onion
  • 1 cup red bell pepper strips
  • 3 cups sliced zucchini (about 3/4 pound)
  • 1 cup snow peas, trimmed
  • 1/2 cup diagonally sliced carrot
  • 1 (8-ounce) can sliced water chestnuts, drained
  • 1 cup cilantro sprigs
  • 3 cups hot cooked long-grain brown rice

Preparation

  1. Combine water and cornstarch in a bowl; stir with a whisk. Stir in broth and next 6 ingredients (broth through crushed red pepper).
  2. Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 8 minutes or until golden brown, stirring occasionally. Remove tofu from pan. Place tofu on several layers of paper towels.
  3. Add 1 teaspoon vegetable oil to pan. Add onion and bell pepper, and stir-fry 2 minutes. Add the zucchini, snow peas, carrot, and water chestnuts; stir-fry 1 minute. Add tofu and broth mixture. Bring to a boil, and cook 2 minutes. Stir in cilantro. Serve with rice.
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