DeIish Cheap and Healthy

Tofu Stir-Fry

Name: Tofu Stir-Fry
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: Kosher salt; 1 (14-oz.) block extra-firm tofu, fresh or frozen and defrosted; 1 tbsp. reduced-sodium soy sauce; 1 tbsp. toasted sesame oil; 1/2 tsp. freshly ground black pepper; 2 tbsp. cornstarch; 3 tbsp. extra-virgin olive oil, divided; Freshly ground black pepper; 3 garlic cloves, finely chopped; 1 tbsp. grated peeled ginger; 1 small head of broccoli, cut into florets; 1 red bell pepper, seeds and ribs removed, thinly sliced; 2 small carrots, peeled, sliced; 2 scallions, thinly sliced; 8 oz. string beans, trimmed; 1/4 c. water; 2 tbsp. reduced-sodium soy sauce; 2 tbsp. packed light brown sugar; 2 tsp. cornstarch; 2 tsp. toasted sesame oil

4 servings

portionen

20 minutes

aktive zeit

50 minutes

gesamtzeit

Kochen beginnen

Zutaten

Kosher salt

1 (14-oz.) block extra-firm tofu, fresh or frozen and defrosted

1 tbsp. reduced-sodium soy sauce

1 tbsp. toasted sesame oil

1/2 tsp. freshly ground black pepper

2 tbsp. cornstarch

3 tbsp. extra-virgin olive oil, divided

Freshly ground black pepper

3 garlic cloves, finely chopped

1 tbsp. grated peeled ginger

1 small head of broccoli, cut into florets

1 red bell pepper, seeds and ribs removed, thinly sliced

2 small carrots, peeled, sliced

2 scallions, thinly sliced

8 oz. string beans, trimmed

1/4 c. water

2 tbsp. reduced-sodium soy sauce

2 tbsp. packed light brown sugar

2 tsp. cornstarch

2 tsp. toasted sesame oil

Anweisungen

Tofu

In a medium pot of boiling salted water, simmer tofu for 2 minutes. If using frozen tofu, simmer until completely defrosted.

Remove from heat and let drain in a colander lined with paper towels. When cool enough to handle, gently squeeze and pat dry. If using frozen tofu, use firmer pressure to squeeze out water.

Cut tofu into bite-sized pieces, then transfer to a medium bowl. Add soy sauce, sesame oil, and black pepper and stir until liquid is absorbed. Add tofu and toss again to combine.

Stir-Fry

In a large skillet over medium-high heat, heat 2 Tbsp. oil. Add tofu mixture and cook, stirring occasionally, until golden on all sides, 7 to 8 minutes; season with salt and pepper. Transfer to a plate.

In same skillet over medium-high heat, heat remaining 1 Tbsp. oil. Add garlic and ginger and cook, stirring, until fragrant, about 1 minute. Stir in broccoli, bell pepper, carrot, scallions, and string beans. Cook, tossing occasionally, until tender, 8 to 10 minutes; season with salt and pepper.

Sauce

In a small bowl, stir water, soy sauce, brown sugar, cornstarch, and oil.

Return tofu to skillet and add sauce to pan. Cook, stirring, until sauce is slightly thickened, about 2 minutes.

Nährwertangaben

Portionsgröße

Kalorien

354

Gesamtfett

21 g

Gesättigtes Fett

3 g

Ungesättigtes Fett

Transfett

0 g

Cholesterin

0 mg

Natrium

907 mg

Gesamtkohlenhydrate

26 g

Ballaststoffe

7 g

Zucker insgesamt

14 g

Eiweiß

15 g