ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Sweet and Sour Tofu-Vegetable Stir-Fry

Photo: Brian Kennedy; Styling: Claire Spollen

Hands-on time 25 mins
Total time 40 mins

Serves 4 (serving size: about 1 1/2 cups tofu mixture and 1/2 cup rice)

This dish is mildly spicy; to make it extra kid-friendly, omit the chiles from the sweet and sour sauce.


  • 1 (14-ounce) package extra-firm tofu, drained
  • 3/4 cup water, divided
  • 1/3 cup rice vinegar
  • 2 tablespoons sugar
  • 4 garlic cloves, minced and divided
  • 2 tablespoons dry sherry
  • 2 tablespoons ketchup
  • 2 tablespoons finely chopped hot red chile (with seeds), such as red jalapeño or Thai chile
  • 1 tablespoon cornstarch
  • 1 1/2 tablespoons lower-sodium soy sauce
  • 2 tablespoons canola oil, divided
  • 1/2 teaspoon salt
  • 1 red bell pepper, seeded and cut into 1/4-inch-thick slices
  • 2 carrots, diagonally cut into 1/8-inch-thick slices
  • 1 (8-ounce) bunch Broccolini, cut into florets and stems cut into 1/2-inch pieces
  • 2 cups cooked brown rice

Nutrition Information

  • calories 382
  • fat 14 g
  • satfat 1.9 g
  • monofat 5.9 g
  • polyfat 5.9 g
  • protein 15 g
  • carbohydrate 47 g
  • fiber 4 g
  • cholesterol 0.0 mg
  • iron 3 mg
  • sodium 569 mg
  • calcium 141 mg

How to Make It

  1. Place tofu in a shallow dish. Place plastic wrap on top, and weight with a heavy pan; let stand 20 minutes. Discard liquid, and cut tofu into 2 x 1/4-inch pieces.

  2. Combine 1/2 cup water, vinegar, and sugar in a small pan, stirring to dissolve sugar. Stir half of garlic into sugar mixture. Stir in sherry, ketchup, and chile. Cook mixture over medium heat until boiling. Remove from heat; stir in cornstarch, stirring with a whisk until smooth. Stir in soy sauce.

  3. Heat a large cast-iron skillet or wok over high heat. Add 1 tablespoon oil; swirl to coat. Add tofu in an even layer; cook, without stirring, 2 minutes. Turn tofu; cook 2 minutes. Place on a plate; sprinkle with salt.

  4. Add 1 teaspoon oil to pan; swirl to coat. Add bell pepper; stir-fry 2 minutes. Add remaining garlic; stir-fry 10 to 20 seconds. Remove to plate with tofu. Add remaining 2 teaspoons oil to pan; swirl to coat. Add carrots; stir-fry 1 minute. Add Broccolini; stir-fry 3 minutes. Add remaining 1/4 cup water; cook 3 minutes or until water evaporates. Return tofu mixture to pan. Add sauce mixture; stir to coat. Divide rice among 4 plates. Divide tofu mixture evenly over rice.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit