Tofu with Stir Fried Veggies

Tofu with Stir Fried Veggies

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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

Ingredients

  • 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

Method

Step 1

Take a wok or a large frying pan, and pour sesame and olive oil into it. Keep it on medium-high heat.

Step 2

Add broccoli and carrots and saute for about 4 minutes, or until tender.

Step 3

Remove the broccoli and carrots, and set aside.

Step 4

Next, add asparagus and bell peppers to the same wok and saute for about 3 minutes, or until tender.

Step 5

Add broccoli and carrots back to wok.

Step 6

Add tofu, soy sauce, salt and pepper and saute for an additional 2 to 3 minutes.

Nutritional Information

Calories 56 Kcal
Proteins 3.9 g
Total Fat 2.5 g
Total Carbohydrates 5.5 g
Cholesterol 0 mg
Sodium 174 mg
Potassium  237 mg
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