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

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

by: Well Plated

Updated Apr 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

530 Calories, 21g Total Fat, 20g Protein, 65g Total Carbohydrate, 19g Sugars

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;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.