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Sweet Chili Tofu Stir-Fry by Eileen Campbell

July 1, 2011 by HealthyFamilies BC

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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

INGREDIENTS:

  • 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)

DIRECTION:

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

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