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Tofu Stir-Fry


Tofu Stir-Fry

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.

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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