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Randy Mayor Photo by: Randy Mayor

Stir-Fried Vegetables and Tofu

Cooking Light JANUARY 2000

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

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 225
  • Calories from fat: 22%
  • Fat: 5.5g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 0.9g
  • Protein: 10.1g
  • Carbohydrate: 36g
  • Fiber: 2.6g
  • Cholesterol: 0.0mg
  • Iron: 3.4mg
  • Sodium: 418mg
  • Calcium: 58mg
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Stir-Fried Vegetables and Tofu recipe

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