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Tofu Vegetable Grill-Fry for Two

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Tofu Vegetable Grill-Fry for Two
  • Prep Time 25 min
  • Total Time 25 min
  • Servings 2
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Dinner ready in 25 minutes! Enjoy this grilled vegetable and tofu dish that’s served over rice - perfect for an Asian meal.

Ingredients

2/3
cup uncooked regular long-grain white rice
1 1/3
cups water
7
oz. firm or extra-firm tofu (from 14-oz. pkg.)
4
tablespoons purchased stir-fry sauce
1
tablespoon oil
2
cups fresh small broccoli florets
2
green onions, cut into 2-inch pieces
1
cup fresh baby carrots, quartered lengthwise
1
cup quartered fresh mushrooms
2
oz. (1/2 cup) snow pea pods, trimmed
1
tablespoon water

Directions

  • 1 Cook rice in 1 1/3 cups water as directed on package.
  • 2 Meanwhile, drain tofu; gently press between layers of paper towels to remove excess moisture. Cut tofu into 3/4-inch cubes.
  • 3 Heat grill. In large bowl, combine 3 tablespoons of the stir-fry sauce and oil; mix well. Add tofu; mix gently to coat. Add broccoli, onions, carrots, mushrooms and snow pea pods; toss to coat. Spray grill basket with nonstick cooking spray.
  • 4 When ready to grill, place grill basket on gas grill over medium-high heat or on charcoal grill 4 to 6 inches from medium-high coals. Place tofu mixture in grill basket. Cook 10 to 12 minutes or until vegetables are crisp-tender, tossing occasionally.
  • 5 In small bowl, combine remaining 1 tablespoon stir-fry sauce and 1 tablespoon water; mix well. Place cooked vegetables in serving bowl. Add sauce mixture; toss to coat. Serve vegetables over rice.
Tips  

For this recipe, use a work-style grill basket. Its sloping sides and small holes keep small pieces of foods inside.

To prepare this recipe on the stovetop, use a large nonstick skillet or wok sprayed with nonstick cooking spray. Do not mix oil and stir-fry sauce. Heat sprayed skillet or wok over medium-high heat until hot. Lift tofu out of stir-fry sauce and place in skillet or wok. Cook tofu 6 to 9 minutes or until lightly browned on all sides, turning carefully with pancake turner. Remove tofu from skillet or wok.

In same skillet, heat oil over medium-high heat until hot. Add broccoli, onions, carrots, mushrooms and snow peas; cook and stir 4 to 6 minutes or until vegetables are crisp-tender. Return tofu to skillet. Add remaining stir-fry sauce and toss to coat tofu and vegetables.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
480
(
Calories from Fat
110
)
Daily Value
Total Fat
12g
18%
(
Saturated Fat
2g
10%
)
Cholesterol
0mg
0%
Sodium
1120mg
47%
Total Carbohydrate
73g
24%
(
Dietary Fiber
7g
28%
,
Sugars
10g
)
Protein
19g
Daily Value*:
Vitamin A
370%
370%
Vitamin C
120%
120%
Calcium
25%
25%
Iron
35%
35%
Exchanges:
3 Starch; 1 Fruit; 4 Other Carbohydrate; 2 Vegetable; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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