TOFU AND VEGETABLE STIR FRY (WW CORE)

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Tofu and Vegetable Stir Fry (Ww Core) image

This is a tasty stir fry which core when served with brown rice. Add any vegetables that are in season if desired. Note: In response to reviews on this recipe I've made a few adjustments. I hope people will find them to their liking. I've added a sesame oil/soya sauce coating for the tofu. (You may press out excess liquid first) I've also added garlic and ginger to the ingredients. The carrots now have an additional 5 minutes cooking time. I've also removed the tofu once browned to be returned to pan near the end of the total cooking time to prevent overcooking. The prep and cooking time do not include the time to press the tofu as I usually skip that step. Thankyou's go to the chefs who've reviewed this recipe for their critiques. Your input is always welcome.

Provided by Dreamer in Ontario

Categories     One Dish Meal

Time 36m

Yield 4 serving(s)

Number Of Ingredients 15

cooking spray (5 second spray)
1 teaspoon canola oil
1 lb extra firm tofu
1/2 tablespoon soya sauce
1/2 tablespoon toasted sesame oil
2 medium carrots, diced
1 garlic clove, minced
1 teaspoon ginger, minced
4 medium scallions, green and white parts, chopped
1 medium sweet red pepper, seeded and diced
1 medium green pepper, seeded and diced
1 cup mushroom, diced (any kind of mushroom)
3 water chestnuts, sliced
2 tablespoons soya sauce
2 cups cooked brown rice, keep rice hot

Steps:

  • Wrap tofu in clean cotton kitchen towel.
  • Place heavy weight on top i.e. plate or cutting board weighted with heavy juice can. ( I don't usually bother to press my tofu but doing so should improve the results).
  • Set aside for 30 minutes to allow excess water to drain from tofu.
  • Dice tofu into 1 inch cubes.
  • Combine 1/2 tbsp soy sauce and 1/2 tbsp toasted oil.
  • Toss tofu cubes with combined oil.
  • Coat a large nonstick wok or frying pan with the cooking spray.
  • Place on medium-high heat and add oil.
  • Swirl to coat.
  • Add tofu and stir-fry until browned on all sides (about 2 to 5 minutes).
  • Once browned, remove and set aside.
  • Add carrots and stir-fry until almost tender (about 5 minutes).
  • Add garlic, ginger, scallions, peppers, mushrooms and water chestnuts.
  • Stir-fry until veggies are tender (3 to 5 minutes).
  • Return tofu to pan.
  • Add soya sauce and cook for 1 minute.
  • Serve over the hot rice.

Nutrition Facts : Calories 265.9, Fat 8.7, SaturatedFat 1.5, Sodium 670.6, Carbohydrate 35.4, Fiber 5.7, Sugar 5.3, Protein 14.6

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