Tofu Stir Fry

• परोसना: 4 servings
• सक्रिय समय: 30 minutes
• कुल समय: 50 minutes

सामग्री

14 ounce block extra firm tofu

2 tablespoons vegetable oil (divided use)

1/2 cup carrots (peeled and thinly sliced)

3/4 cup zucchini (quartered and sliced)

3/4 cup bell peppers (thinly sliced, I used red and yellow)

2 teaspoons garlic (minced)

1 teaspoon ginger (minced)

salt and pepper to taste

1/4 cup cornstarch

3 tablespoons green onions (sliced)

1/4 cup vegetable broth (can also use chicken broth or water)

1/4 cup soy sauce

3 tablespoons honey

2 teaspoons cornstarch

निर्देश

Cut the tofu into 1 inch thick slices. Place a few layers of paper towels on a sheet pan or plate and put the tofu on top of the paper towels.

Place a few more layers of paper towels on top of the tofu, then use a heavy object to weigh the tofu down such as a frying pan or canned vegetables. Let the tofu sit for a minimum of 20 minutes.

After the tofu has been pressed, cut the tofu into 1/2 inch cubes and set aside.

Heat one teaspoon of the oil in a large pan over medium high heat. Add the carrots to the pan and cook for 4-5 minutes or until just tender.

Add the zucchini and peppers to the pan and cook for an additional 4-5 minutes or until tender.

Add the garlic, ginger, salt and pepper to the pan. Cook for an additional 30 seconds. Remove the vegetable mixture from the pan and place on a plate. Cover to keep warm.

Wipe out the pan with a paper towel. Sprinkle the 1/4 cup cornstarch over the tofu and toss to coat evenly.

Pour the remaining oil in the pan and place the tofu in the pan in a single layer. Cook for 3-4 minutes per side or until crispy and golden brown.

Drain any excess oil from the pan. Add the vegetables back into the pan with the tofu.

In a bowl whisk together the vegetable broth, honey and soy sauce.

In a small bowl mix the 2 teaspoons of cornstarch with a tablespoon of cold water.

Pour the soy sauce mixture over the tofu and vegetables; cook for 30 seconds.

Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.

Sprinkle with green onions, then serve.

पोषण

• कैलोरीज़: 229 kcal
• कुल वसा: 9 g
• संतृप्त वसा: 6 g
• सोडियम: 947 mg
• कुल कार्बोहाइड्रेट: 29 g
• आहार फाइबर: 1 g
• कुल शर्करा: 16 g
• प्रोटीन: 9 g