Stir-Fried Vegetables and Tofu



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

Recipe from

Oxmoor House

Recipe Time

Prep: 20 Minutes
Cook: 29 Minutes

Nutritional Information

Calories 225
Fat 5.5 g
Satfat 0.8 g
Protein 10.1 g
Carbohydrate 36.0 g
Cholesterol 0 mg
Iron 3.4 mg
Sodium 418 mg
Caloriesfromfat 22 %
Fiber 2.6 g
Calcium 58 mg


1 cup uncooked jasmine or other long-grain rice
2 tablespoons olive oil, divided
2/3 cup julienne-cut carrot
1/4 cup dry white wine, divided
2 garlic cloves, minced
2 cups julienne-cut zucchini
1 1/2 cups julienne-cut yellow squash
1 (8-ounce) package button mushrooms, quartered
1 (8-ounce) package cremini mushrooms, quartered
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


Cook rice according to package directions, omitting salt and fat.

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

. Heat 1 tablespoon oil in pan over medium-high heat. Add tofu; sauté 7 minutes. Add soy sauce; cook 1 minute. Stir in sprouts, salt, and pepper. Return vegetable mixture to pan; stir-fry 2 minutes. Serve over rice.