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Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa

Randy Mayor; Lydia DeGaris-Pursell

Yield 6 servings (serving size: 1 cup stir-fry and 1/2 cup quinoa)
Quinoa packs iron, fiber, and potassium into this meatless main dish.

Ingredients

  • Dressing:
  • 2 tablespoons rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 2 teaspoons dark sesame oil
  • Dash of crushed red pepper
  • Stir-fry:
  • 1 1/2 cups water
  • 1 1/2 cups uncooked quinoa
  • 1 tablespoon dark sesame oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 2 cups red bell pepper strips
  • 2 cups sliced mushrooms
  • 2 cups (1-inch) sliced asparagus (about 1 pound)
  • 1/2 teaspoon salt
  • 1 (12.3-ounce) package reduced-fat firm tofu, drained and cubed
  • 2 tablespoons sesame seeds

Nutrition Information

  • calories 273
  • caloriesfromfat 29 %
  • fat 8.8 g
  • satfat 1.2 g
  • monofat 2.9 g
  • polyfat 3.8 g
  • protein 11.9 g
  • carbohydrate 38.7 g
  • fiber 8.2 g
  • cholesterol 0.0 mg
  • iron 6.1 mg
  • sodium 435 mg
  • calcium 96 mg

How to Make It

  1. To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.

  2. To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.

  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.