Healthy Recipes

Veggie Tofu Stir-fry
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Firm tofu (2/5 block) 6 ounces
Olive oil 2 tablespoons
Medium onion, thinly sliced 1
Garlic cloves, minced 2
Mushrooms, sliced ½ cup
Red pepper, sliced ½ cup
Zucchini, sliced 1 cup
Fresh spinach, packed 1 cup
Reduced-sodium soy sauce 2 tablespoons
Water 2 tablespoons

  1. Drain extra water from tofu by putting it between several layers of paper towels and placing a dinner plate on top. Let sit for about 15 minutes and then cube or break into chunks.
  2. Heat oil in a large wok or nonstick sauté pan. Add tofu and cook a few minutes on each side until golden.
  3. Add onion and garlic to the wok and cook for another few minutes. Stir in the mushrooms, red bell pepper, and zucchini and cook until soft.
  4. Add spinach, soy sauce, and water. Stir and cook another 2-3 minutes.

1 lean meat; 2.5 vegetables; 4 fats

Side Suggestions: Brown Rice
Prepare according to package directions.

Nutrition Facts
Serving Size ½ of recipe
Calories 223
Total Fat 17 g
Saturated Fat 2 g
Sodium 621 mg
Total Carbohydrate 13 g
Dietary Fiber 3 g
Protein 8 g
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