Tofu Stir-Fry

Tofu Stir-Fry

Tofu Stir-Fry

Prep and Cook Time 18 minutes


Makes 4 servings


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


  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
Calories 325
Calories from Fat 10 %
Total Fat 4 g
Saturated Fat <1 g
Carbohydrate 60 g
Fiber 3 g
Protein 12 g

Dietary Exchange

Starch 3
Vegetable 3
Fat 1/2

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