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Susan Byrnes Photo by: Susan Byrnes

Triple-Mushroom Stir-Fry with Tofu

This recipe gives you a complete meal. Be sure to have all the ingredients prepped before you heat the skillet--once you start cooking, things move quickly.

Cooking Light OCTOBER 2006

  • Yield: 5 servings (serving size: 1 cup mushroom mixture and 1 cup rice)

Ingredients

  • Sauce:
  • 1 1/4 cups organic vegetable broth (such as Swanson Certified Organic)
  • 1/4 cup low-sodium soy sauce
  • 1 1/2 tablespoons cornstarch
  • 2 tablespoons water
  • 2 tablespoons hoisin sauce
  • 1 1/2 teaspoons sugar
  • 1 teaspoon grated peeled fresh ginger
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon dark sesame oil
  • 3 garlic cloves, minced
  • Stir-fry:
  • 1 1/2 tablespoons canola oil, divided
  • 1/2 pound extrafirm tofu, drained and cut into 1-inch cubes
  • 2 cups presliced button mushrooms
  • 2 cups sliced shiitake mushroom caps (about 3 ounces)
  • 1 cup snow peas, trimmed
  • 1/2 cup red bell pepper strips
  • 1 (8-ounce) can sliced water chestnuts, drained
  • 2 cups sliced oyster mushroom caps (about 4 ounces)
  • 3/4 cup (1-inch) slices green onions
  • Remaining ingredient:
  • 5 cups hot cooked long-grain rice

Preparation

To prepare sauce, combine first 10 ingredients, stirring well with a whisk.

Heat 1 tablespoon canola oil in a large nonstick skillet over medium-high heat. Add tofu; cook 8 minutes or until lightly browned, turning occasionally. Remove from pan. Add the remaining 1 1/2 teaspoons canola oil, button mushrooms, and shiitake mushrooms to pan; sauté 3 minutes or until almost tender. Add peas, bell pepper, and water chestnuts; sauté 1 minute. Stir in broth mixture, tofu, oyster mushrooms, and onions; cook 2 minutes or until slightly thick. Serve over rice.

Nutritional Information

Amount per serving
  • Calories: 385
  • Calories from fat: 20%
  • Fat: 8.5g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 3.2g
  • Protein: 14.5g
  • Carbohydrate: 63.6g
  • Fiber: 5.1g
  • Cholesterol: 0.0mg
  • Iron: 4.6mg
  • Sodium: 692mg
  • Calcium: 104mg
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Triple-Mushroom Stir-Fry with Tofu Recipe

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