A delicious and easy to make stir fry with golden, crispy tofu.
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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
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-
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.
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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
- 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;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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