Tofu Stir-Fry
Ingredients
- Marinade
- 1 Tbsp low sodium soy sauce 15 mL
- 1 Tbsp rice vinegar 15 mL
- 2 tsp canola oil 10 mL
- 3 Tbsp lime juice 45 mL
- 1 Tbsp honey 15 mL
- 1 tsp onion powder 5 mL
- Stir-fry
- 1 lb (500 g) firm tofu, well drained, patted dry and cut into 12 rectangles
- 1 Tbsp canola oil 15 mL
- 2 small onions, cut into wedges
- 1 large red bell pepper, seeds removed, cut into 1-inch (2.5 cm) squares
- 4 mini bok choy, stems and greens separated
- 1 Tbsp minced fresh ginger 15 mL
- 2 garlic cloves, minced
- 2 cups Shiitake mushrooms 500 mL
Instructions
- 1. In bowl, whisk together soy sauce, vinegar, canola oil, lime juice, honey and onion powder. Incorporate tofu and marinate 15 minutes (reserve marinade).
- 2. In wok, heat canola oil over medium-high heat. Cook tofu until golden, about 2 minutes per side. Set tofu aside.
- 3. In same wok, stirring constantly, cook onions until browned, 3-5 minutes. Add bell pepper, bok choy stems, ginger and garlic; cook 3 minutes. Add mushroom; cook 2 minutes. Add bok choy greens, reserved marinade and tofu; cook 2 minutes. Serve immediately.
Yield
6 servings
serving size
1 cup (250 mL)
nutritional analysis
Per Serving
| Calories | 200 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Carbohydrates | 25 g |
| Fiber | 3 g |
| Protein | 10 g |
| Sodium | 70 mg |
