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Stir-Fried Vegetables and Tofu

Stir-Fried Vegetables and Tofu

Oxmoor House JANUARY 2006

  • Yield: 6 servings (serving size: 1 cup stir-fry and 1/2 cup rice)
  • Cook time:29 Minutes
  • Prep time:20 Minutes

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 225
  • Fat: 5.5g
  • Saturated fat: 0.8g
  • Protein: 10.1g
  • Carbohydrate: 36.0g
  • Cholesterol: 0mg
  • Iron: 3.4mg
  • Sodium: 418mg
  • Calories from fat: 22%
  • Fiber: 2.6g
  • Calcium: 58mg
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