Source: Julie DesGroseilliers, Dt.P. | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Tofu Stir-Fry

Marinating the tofu adds flavour to this tasty vegetarian dish! Canola oil’'s high smoke point makes it perfect for high-heat stir-fries. Serve over brown rice.

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

Calories200
Total Fat8 g
Saturated Fat1 g
Cholesterol0 mg
Carbohydrates25 g
Fiber3 g
Protein10 g
Sodium70 mg