15-MINUTE TOFU AND VEGETABLE STIR-FRY
Tofu sometimes gets a reputation for being bland, but that's not the case in this quick stir-fry. We toss meaty baked tofu in a spicy Asian marinade with tons of bold flavor. Packaged stir-fry mix and pre-sliced shiitake mushrooms can easily be found in the produce section of most grocery stores, and make it possible for this healthy meal to come together in 15 minutes or less.
Provided by Food Network Kitchen
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Prepare the rice according to the package directions. Peel and finely grate the ginger and put it into a small baking dish or medium bowl along with the soy sauce, garlic chili sauce and sesame oil. Whisk to combine.
- Place a large saute pan over medium-high heat. Cut the baked tofu into 1-inch-by-1/2-inch pieces and add to the marinade. Stir to combine and reserve. Fill a small measuring cup or bowl with cold water and keep by the stovetop.
- Add the canola oil to the hot pan and swirl to coat. Add the shiitake mushrooms and cook until tender and browned in spots, stirring frequently, about 2 minutes. Add the stir-fry vegetable mix and a large pinch of salt. Cook until crisp tender, 3 to 5 minutes (the cooking time will depend on the size of the vegetables in the mix). If at any time the pan seems too hot, stir in 1 to 2 tablespoons water. Add the marinated tofu to the vegetables along with 2 tablespoons water. Cook until the tofu is warmed through, 1 to 2 minutes.
- Transfer the stir-fry to a large platter. Scatter the cashews on top and serve alongside the rice.
TOFU-VEGETABLE STIR-FRY
Provided by Food Network Kitchen
Time 25m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Cook the rice as the label directs. Meanwhile, whisk the soy sauce, hoisin sauce, vinegar, chile sauce, cornstarch and 1 cup water in a small bowl until smooth; set aside.
- Heat the sesame oil in a wok or large skillet over medium-high heat. Add the scallion whites, garlic and ginger and stir-fry 30 seconds. Add the mushrooms and stir-fry until golden brown and tender, about 3 minutes. Add the snow peas and stir-fry 30 more seconds.
- Whisk the reserved soy sauce mixture and add it to the wok. Bring to a simmer, then add the tofu. Cook, stirring occasionally, until the sauce is thick, about 2 minutes. Sprinkle with the scallion greens.
- Fluff the rice with a fork and divide among bowls. Top with the stir-fry and sauce.
Nutrition Facts : Calories 377, Fat 11 grams, SaturatedFat 2 grams, Sodium 992 milligrams, Carbohydrate 58 grams, Fiber 2 grams, Protein 13 grams
VEGETABLE AND TOFU STIR-FRY
This is a really delicious and healthy recipe. The sauce is what makes this recipe extra delicious! We make it at least once a week. You can substitute and add whatever vegetables you like.
Provided by BANSREEPARIKH
Categories World Cuisine Recipes Asian
Time 45m
Yield 4
Number Of Ingredients 20
Steps:
- In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
- Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
- In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.
Nutrition Facts : Calories 215.1 calories, Carbohydrate 24 g, Fat 9.4 g, Fiber 6.2 g, Protein 13.6 g, SaturatedFat 1.4 g, Sodium 507 mg, Sugar 15.4 g
TOFU AND VEGETABLE STIR FRY (WW CORE)
This is a tasty stir fry which core when served with brown rice. Add any vegetables that are in season if desired. Note: In response to reviews on this recipe I've made a few adjustments. I hope people will find them to their liking. I've added a sesame oil/soya sauce coating for the tofu. (You may press out excess liquid first) I've also added garlic and ginger to the ingredients. The carrots now have an additional 5 minutes cooking time. I've also removed the tofu once browned to be returned to pan near the end of the total cooking time to prevent overcooking. The prep and cooking time do not include the time to press the tofu as I usually skip that step. Thankyou's go to the chefs who've reviewed this recipe for their critiques. Your input is always welcome.
Provided by Dreamer in Ontario
Categories One Dish Meal
Time 36m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Wrap tofu in clean cotton kitchen towel.
- Place heavy weight on top i.e. plate or cutting board weighted with heavy juice can. ( I don't usually bother to press my tofu but doing so should improve the results).
- Set aside for 30 minutes to allow excess water to drain from tofu.
- Dice tofu into 1 inch cubes.
- Combine 1/2 tbsp soy sauce and 1/2 tbsp toasted oil.
- Toss tofu cubes with combined oil.
- Coat a large nonstick wok or frying pan with the cooking spray.
- Place on medium-high heat and add oil.
- Swirl to coat.
- Add tofu and stir-fry until browned on all sides (about 2 to 5 minutes).
- Once browned, remove and set aside.
- Add carrots and stir-fry until almost tender (about 5 minutes).
- Add garlic, ginger, scallions, peppers, mushrooms and water chestnuts.
- Stir-fry until veggies are tender (3 to 5 minutes).
- Return tofu to pan.
- Add soya sauce and cook for 1 minute.
- Serve over the hot rice.
Nutrition Facts : Calories 265.9, Fat 8.7, SaturatedFat 1.5, Sodium 670.6, Carbohydrate 35.4, Fiber 5.7, Sugar 5.3, Protein 14.6
STIR-FRY VEGETABLES AND TOFU RECIPE
Make this Stir-Fry Vegetables and Tofu Recipe featuring a zippy peanut sauce as a meatless Monday dish. The whole family will love this tofu recipe.
Provided by My Food and Family
Categories Home
Time 35m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Mix peanut butter, 2 Tbsp. water, vinegar, sugar and Sriracha sauce until blended.
- Heat 1 Tbsp. oil in large skillet on medium-high heat. Add tofu; cook and stir 6 to 8 min. or until golden brown. Remove from skillet; set aside.
- Heat remaining oil in same skillet. Add broccoli and beans; cook and stir 4 to 5 min. or until crisp-tender. Add asparagus and peas; cook and stir 2 min. Return tofu to skillet along with the peanut butter mixture; stir.
- Combine remaining water and cornstarch until blended. Add to skillet. Bring to boil; cook and stir 2 to 3 min. or until sauce is thickened.
Nutrition Facts : Calories 310, Fat 18 g, SaturatedFat 2.5 g, TransFat 0 g, Cholesterol 0 mg, Sodium 230 mg, Carbohydrate 0 g, Fiber 8 g, Sugar 0 g, Protein 15 g
VEGETABLE AND TOFU STIR-FRY
For my vegetarian & tofu-loving friends, here's a recipe from the Better Homes and Gardens' Fresh and Simple Vegetable Dinners cookbook(let)!
Provided by Sydney Mike
Categories Brown Rice
Time 25m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Prepare rice according to package directions, then set aside, but keep warm.
- For sauce, in a small bowl stir together the broth, dry sherry, cornstarch, soy sauce, sugar, ginger & the optional red pepper (if desired), then set aside.
- Spray a cold wok or large skillet with nonstick cooking spray, then preheat over medium-high heat.
- Stir-fry carrots & garlic for 2 minutes.
- Add broccoli & stir-fry 3-4 minutes more, or until vegetables are crisp-tender, then push vegetables away from center of wok or skillet.
- Stir sauce, then add to center of wok or skillet, & cook, stirring, until thickened & bubbly.
- Add tofu & stir everything together to coat with sauce.
- Cook & stir for 1 minute more.
- To serve, spoon vegetable mixture over rice.
STIR FRIED VEGETABLES AND TOFU IN BLACK BEAN SAUCE
Make and share this Stir Fried Vegetables and Tofu in Black Bean Sauce recipe from Food.com.
Provided by currybunny
Categories Soy/Tofu
Time 45m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Place noodles in large heatproof bowl; cover with boiling water. Use fork to seperate noodles; drain.
- Drain tofu, cut into 12 pieces. Heat half the oil in wok and stir fry tofu in batches until lightly browned. Drain on absorbent paper, cover to keep warm.
- Heat half the remaining oil in same wok; stir fry eggplant til soft. Add carrot, capsicum and water chestnuts; stir fry until veggies are just tender and remove from wok.
- Heat remaining oil; stir fry garlic and ginger til fragrant; add broccolini and choy sum; stir fry til just tender. Add noodles, sacues and eggplant mixture, stir fry til heated through. Add tofu; toss gently to combine.
Nutrition Facts : Calories 151.8, Fat 7.8, SaturatedFat 1.4, Sodium 47.3, Carbohydrate 15.3, Fiber 7.1, Sugar 4.7, Protein 9.3
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