Stir-Fried Vegetables and Tofu

Stir-Fried Vegetables and Tofu Recipe
Randy Mayor


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

Recipe from

Cooking Light

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


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.


January 2000
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