Stir-frying is a fast and easy way to prepare a meal without a lot of added fat. Vegetables and lean protein form the basis for this dish, with a little added sauce and seasoning for flavor. It's a flavorful way to introduce your family to tofu.
Preparation time: 15 minutes
Cooking time: 12 minutes
Makes 4 servings
- vegetable cooking spray
- 5 oz firm tofu, cut into thin strips (150 g)
- 3⁄4 cup sliced Spanish onion (175 mL)
- 1 cup broccoli florets (250 mL)
- 1 cup baby carrots, cut into bite-size pieces (250 mL)
- 3⁄4 cup sugar snap peas, trimmed (175 mL)
- 1⁄2 cup julienned red bell pepper (125 mL)
- 1⁄2 cup vegetable broth or water (125 mL)
- 1⁄4 cup sweet chili sauce (50 mL)
- 1 tsp grated orange zest (5 mL)
- 1 tbsp chopped fresh cilantro (optional) (15 mL)
1. Heat a wok or large skillet over medium-high heat. Spray with vegetable cooking spray. Brown tofu on both sides, then remove from pan and set aside.
2. Add onion to wok and sauté for 1 minute. Add broccoli, carrots, peas and red pepper; stir-fry until tender-crisp, about 5 minutes. Return tofu to wok and stir in broth, chili sauce and orange zest. Heat until bubbling.
3. Transfer stir-fry to serving platter and sprinkle with cilantro, if using.
SERVING IDEA: Serve with brown rice and pour a glass of Mango Lassi.
NUTRIENTS Per Serving
- Calories: 103
- Protein: 5 g
- Fat: 2.3 g
- Carbohydrate: 16 g
- Saturated Fat: 0.4 g
- Fiber: 2 g
- Sodium: 264 mg
- Very high in: vitamin A, vitamin C
- High in: folacin Source of: thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, calcium, magnesium, iron, zinc, fibre
Reprinted with permission © Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc. http://www.dietitians.ca/Store.aspx