Vegetable-Tofu Stir-Fry

Vegetable-Tofu Stir-Fry

Vegetable-Tofu Stir-Fry


Makes 4 servings


1/3 cup water
4 teaspoons reduced-sodium soy sauce
1 tablespoon rice wine or dry white wine
2 teaspoons cornstarch
1-1/2 teaspoons sugar
1/4 teaspoon chicken bouillon granules
1 package (10-1/2 ounces) extra-firm tofu, drained
3 teaspoons vegetable oil, divided
3 cups sliced fresh mushrooms
1 cup sliced leek
2 cloves garlic, minced
2 teaspoons minced fresh ginger
2 cups diagonally sliced carrots
3 cups torn stemmed spinach
4 cups hot cooked rice


  1. Combine water, soy sauce, rice wine, cornstarch, sugar and bouillon granules in small bowl. Press tofu lightly between paper towels; cut into 3/4-inch squares or triangles.
  2. Spray wok or large skillet with nonstick cooking spray; heat over medium-high heat. Add 1 teaspoon oil. Add mushrooms, leek, garlic and ginger. Stir-fry 2 to 3 minutes or until vegetables are tender. Remove from wok.
  3. Add remaining 2 teaspoons oil to wok; add carrots. Stir-fry 5 to 6 minutes or until crisp-tender. Add cornstarch mixture; stir-fry about 1 minute or until mixture boils and thickens. Stir in mushroom mixture, tofu and spinach. Cover; cook about 1 minute or until heated through. Serve over rice.

Nutritional Information

Calories 487
Calories from Fat 20 %
Total Fat 11 g
Saturated Fat 1 g
Carbohydrate 78 g
Fiber 7 g
Protein 21 g
Sodium 308 mg

Dietary Exchange

Starch 4
Vegetable 3
Meat 1/2
Fat 2

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