Stir-Fried Vegetables and Tofu

Name: Stir-Fried Vegetables and Tofu
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

5 Reviews

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Randy Mayor

Yield

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

Unlike traditional stir-fry dishes, this one uses white wine to bring out the flavors of the vegetables. The mushrooms, carrots and squash are great sources of vitamins, fiber, and potassium and combined with tofu, make for a nutritious and filling meal.

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

How to Make It

Step 1

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.

Step 2

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.

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Ratings & Reviews

promogal's Review

2013-08-13T17:22:24-04:00 quickster6243

3 1/2 stars. It's good but bland, has potential with some modifications. Also, cooking the carrot for 7 minutes really shriveled them down to almost nothing. Next time I'll add in the zucchini & squash at the same time I start the carrots to avoid them getting overcooked.

mchldinicola's Review

2012-04-24T18:02:29-04:00 promogal

N/A

quickster6243's Review

2011-09-27T19:31:03-04:00 mchldinicola

I used brown rice instead and left the salt out. It isn't needed if you add a teaspoon of soy sauce to your rice. Doubled on the garlic too, as I am a garlic lover.

Kim93536's Review

2009-07-22T04:30:54-04:00 kipsnk

This is one of my favorite recipes. This was the first recipe I ever used tofu, and my whole family was surprised that they liked it. It is an extremely satisfying low calorie meal, and has become a standard at our house.

kipsnk's Review

2009-03-22T22:56:35-04:00 Kim93536

I made this exactly as the recipe directed. It was a little bland and could use some more spices. Next time I would try with ginger, hot pepper, sherry instead of wine, and sesame oil.

Stir-Fried Vegetables and Tofu

Ingredients

How to Make It

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Ratings & Reviews

promogal's Review

mchldinicola's Review

quickster6243's Review

Kim93536's Review

kipsnk's Review

Stir-Fried Vegetables and Tofu

Ingredients

Nutritional Information

How to Make It

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