Tofu with Stir Fried Veggies
Bring teens into the kitchen with real-meal dishes and give them healthier alternatives to their favourite fast-food versions. This recipe contains ingredients which have to be simply thrown in and sautéd for 5 minutes. Nutritionally, this dish is high in minerals, vitamins and fiber, while being low on cholesterol.
|Serves||Preparation Time||Cooking Time|
|4 People||5-10 Minutes||10-15 Minutes|
- 1/2 tsp sesame oil
- 1/2 tsp olive oil
- 1/2 cup chopped asparagus (about 6 spears)
- 1/2 bell pepper (red or orange), sliced
- 1/2 cup broccoli florets, chopped
- 1/2 cup carrots, chopped
- 4 oz firm tofu (let drain for 5 to 10 minutes before stir-frying), cut into 1/2 inch cubes
- 1 tbsp low sodium soy sauce
- pinch of salt and pepper
Take a wok or a large frying pan, and pour sesame and olive oil into it. Keep it on medium-high heat.
Add broccoli and carrots and saute for about 4 minutes, or until tender.
Remove the broccoli and carrots, and set aside.
Next, add asparagus and bell peppers to the same wok and saute for about 3 minutes, or until tender.
Add broccoli and carrots back to wok.
Add tofu, soy sauce, salt and pepper and saute for an additional 2 to 3 minutes.
|Total Fat||2.5 g|
|Total Carbohydrates||5.5 g|