Tofu Stir-Fry Photo
Tofu Stir-Fry

Prep and Cook Time 18 minutes

YIELD Makes 4 servings

INGREDIENTS

2 cups uncooked instant rice
2 teaspoons vegetable oil
2 cups broccoli florets
1 large carrot, sliced
1/2 green bell pepper, sliced
1/4 cup frozen chopped onion
1/2 cup teriyaki sauce
1/2 cup orange juice
1 tablespoon cornstarch
1 teaspoon bottled minced garlic
1/2 teaspoon ground ginger
1/4 to 1/2 teaspoon hot pepper sauce
1 package (10-1/2 ounces) reduced-fat firm tofu, drained and cubed

PREPARATION:

  1. Cook rice according to package directions.
  2. While rice is cooking, heat oil in large skillet. Add broccoli, carrot, bell pepper and onion; cook and stir 3 minutes.
  3. Combine teriyaki sauce, orange juice, cornstarch, garlic, ginger and pepper sauce in small bowl; mix well. Pour sauce over vegetables in skillet. Bring to a boil; cook and stir 1 minute.
  4. Add tofu to skillet; stir gently to coat with sauce. Serve over rice.
For a special touch, garnish with red bell pepper strips.
This recipe appears in: Asian
NUTRITIONAL INFORMATION:
Serving Size: 1/4 of total recipe
Protein 12 g
Fiber 3 g
Carbohydrate 60 g
Saturated Fat <1 g
Total Fat 4 g
Calories from Fat 10 %
Calories 325
DIETARY EXCHANGE:
Vegetable 3
Starch 3
Fat 1/2
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