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Ginger Tofu Stir Fry

Name: Ginger Tofu Stir Fry
Prep time: 10 min
Total time: 35 min
Yield: 4
Cuisine: Asian
Ingredients: 1 cup uncooked brown or white rice; 14 ounces extra firm tofu; 4 tablespoons grapeseed or canola oil, divided; 6 ounces frozen broccoli florets, thawed; 2 cups 1-inch sliced asparagus (about 8 ounces); 2 cups halved cherry tomatoes (about 10 ounces); 4 green onions, finely sliced, plus additional for serving; 3 cloves minced garlic; 2 tablespoons minced fresh ginger; 1/3 cup low sodium soy sauce; 1/3 cup fresh lime juice (about 2 limes); 3 tablespoons honey; Pinch red pepper flakes; 1/4 cup loosely packed mint leaves, chopped

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Prep 10 min
Total 35 min
Servings 4

A delicious and easy to make stir fry with golden, crispy tofu.

By Well Plated

Updated April 15, 2015

Ingredients

For the stir fry

1 cup uncooked brown or white rice
14 ounces extra firm tofu
4 tablespoons grapeseed or canola oil, divided
6 ounces frozen broccoli florets, thawed
2 cups 1-inch sliced asparagus (about 8 ounces)
2 cups halved cherry tomatoes (about 10 ounces)
4 green onions, finely sliced, plus additional for serving

For the sauce

3 cloves minced garlic
2 tablespoons minced fresh ginger
1/3 cup low sodium soy sauce
1/3 cup fresh lime juice (about 2 limes)
3 tablespoons honey
Pinch red pepper flakes
1/4 cup loosely packed mint leaves, chopped

Steps

1

Cook the rice according to package instructions. Set aside.
2

Stir together the garlic, ginger, soy sauce, lime juice, honey, and red pepper flakes. Set aside.
3

Cut the tofu into cubes and transfer to a paper towel-lined plate. Place a second plate on top, then press firmly. Change the paper towels, wait a minute, then press again, removing as much water as possible.
4

Heat 2 tablespoons oil in a large skillet or in a wok over medium. When the oil is shiny, add the tofu in a single layer. Let the tofu cook a few minutes until golden on one side, then flip to pan fry on all sides until golden. Remove to a paper towel-lined plate to drain.
5

Return the pan to the heat and add the remaining 2 tablespoons oil. Let heat for 30 seconds, then add the asparagus and broccoli, along with 1/4 cup of the stir fry sauce (be careful-the sauce may splatter a bit on the heat). Cook until the veggies are crisp-tender, about 5 minutes. Add additional 1/4-cup sauce, reserved tofu, tomatoes, and green onions. Cook 2 additional minutes. Stir in the mint, then serve over rice, garnished with additional green onions and sauce as desired.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving

Calories: 530

Calories from Fat: 190

Total Fat: 21g; 33%

Saturated Fat: 2g; 11%

Trans Fat: 0g

Cholesterol: 0mg; 0%

Sodium: 1390mg; 58%

Potassium: 860mg; 25%

Total Carbohydrate: 65g; 22%

Dietary Fiber: 9g; 37%

Sugars: 19g

Protein: 20g

% Daily Value*:

Vitamin A: 35%; 35%

Vitamin C: 50%; 50%

Calcium: 25%; 25%

Iron: 30%; 30%

Exchanges:

1 1/2 Starch; 0 Fruit; 2 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 4 Fat;