Tofu Stir-fry
Marinating the tofu adds flavour to this tasty vegetarian dish!
Tips
- Canola oil’s high smoke point makes it perfect for high-heat stir-fries.
- Serve over brown rice.
Makes 6 servings
Cooking time: 15 minutes
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
- In bowl, whisk together soy sauce, vinegar, canola oil, lime juice, honey and onion powder. Incorporate tofu and marinate for 15 minutes (reserve marinade).
- In wok, heat canola oil over medium-high heat. Cook tofu for about 2 minutes per side or until golden. Set tofu aside.
- In same wok, stirring constantly, cook onions for 3 – 5 minutes or until browned. Add bell pepper, bok choy stems, ginger and garlic; cook for 3 minutes. Add mushroom; cook for 2 minutes. Add bok choy greens, reserved marinade and tofu; cook for 2 minutes. Serve immediately.
Notes
Serving size: 1 cup (250 mL)
Nutritional Information
Per Serving
Calories | 190 |
Total Fat | 8 g |
Saturated Fat | 1 g |
Cholesterol | 0 mg |
Carbohydrates | 25 g |
Fibre | 3 g |
Sugars | 6 g |
Protein | 9 g |
Sodium | 70 mg |
Potassium | 408 mg |
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