tofu and vegetable stir-fry - welcome to utia! · freh pte fcs.tennessee.edu in cooperation with...

Fresh Plate fcs.tennessee.edu In cooperation with Tennessee State University Cooperative Extension. TOFU AND VEGETABLE STIR-FRY INGREDIENTS DIRECTIONS 1. Thoroughly rinse zucchini, celery, carrots and onions, dry. Gently rinse mushrooms and dry. 2. Cut vegetables into ¼” – ½” pieces. 3. In wok or skillet, heat 2 tablespoons of oil until hot. 4. Add tofu and fry until browned. Remove from pan. 5. Remove from heat; add zucchini, onions, mushrooms, celery and carrots. 6. Lower heat to medium-high and stir-fry vegetables until tender. Add tofu to vegetables. 7. Make a well in the center of the pan by pushing vegetables and tofu toward the sides. Spoon minced garlic into the center of the pan and cook about 15 – 20 seconds. Add a little more oil if needed. Mix garlic with vegetables and tofu. 8. Slowly add ¼ cup of stir-fry sauce and thoroughly coat vegetables. 9. Remove from heat and serve over cooked brown rice. Nutrition Information: (Makes 4 servings) Per Serving - Calories 383, Total Fat 9 g, Saturated Fat 1.5 g, Protein 15 g, Carbohydrates 60 g, Fiber 8 g, Sodium 125 mg TO PRESS TOFU Cut tofu into thick slices and lay on a plate covered with paper towels. Place another plate on top of the tofu and then a heavy object, such as a pot or large book, on top of the plate to press the water out of the tofu. Let the tofu sit for 30 minutes. Remove pot and slice tofu into small cubes. Developed by: Janie Burney, PhD, RD, Professor/Nutrition Specialist Adapted from Cook Smart | Eat Smart, North Carolina State University Cooperative Extension. STIR-FRY SAUCE INGREDIENTS 2 tablespoons cornstarch 1½ cups cool water Dash black pepper 2 tablespoons low sodium soy sauce DIRECTIONS 1. Combine cornstarch and cool water. Mix well with a whisk or fork. 2. Stir in remaining ingredients. 3. The cornstarch will settle to the bottom, so stir again before adding sauce to stir-fry. Chef’s knife Cutting board Measuring cups and spoons Fork or Whisk Mixing bowl Spatula Vegetable peeler Large skillet, wok or electric skillet Plate and heavy pot or object for pressing tofu Kitchen Equipment Needed 4 medium carrots 2 zucchini (6” long) 4 green onions 2 stalks celery 1 tablespoon vegetable oil 1 cup of mushrooms, sliced 1 (14-ounce) package tofu, drained and cubed (½” cubes) ¼ cup stir-fry sauce 1 clove of garlic, minced 4 cups cooked brown rice

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Page 1: TOFU AND VEGETABLE STIR-FRY - Welcome to UTIA! · Freh Pte fcs.tennessee.edu In cooperation with Tennessee State University Cooperative Extension. TOFU AND VEGETABLE STIR-FRY INGREDIENTS

Fresh Plate

fcs.tennessee.eduIn cooperation with Tennessee State University Cooperative Extension.

TOFU AND VEGETABLE STIR-FRYINGREDIENTS

DIRECTIONS1. Thoroughly rinse zucchini, celery, carrots and onions, dry. Gently

rinse mushrooms and dry. 2. Cut vegetables into ¼” – ½” pieces. 3. In wok or skillet, heat 2 tablespoons of oil until hot. 4. Add tofu and fry until browned. Remove from pan.5. Remove from heat; add zucchini, onions, mushrooms, celery and

carrots. 6. Lower heat to medium-high and stir-fry vegetables until tender. Add

tofu to vegetables. 7. Make a well in the center of the pan by pushing vegetables and tofu

toward the sides. Spoon minced garlic into the center of the pan and cook about 15 – 20 seconds. Add a little more oil if needed. Mix garlic with vegetables and tofu.

8. Slowly add ¼ cup of stir-fry sauce and thoroughly coat vegetables. 9. Remove from heat and serve over cooked brown rice.

Nutrition Information: (Makes 4 servings)Per Serving - Calories 383, Total Fat 9 g, Saturated Fat 1.5 g, Protein 15 g, Carbohydrates 60 g, Fiber 8 g, Sodium 125 mg

TO PRESS TOFUCut tofu into thick slices and lay on a plate covered with paper towels. Place another plate on top of the tofu and then a heavy object, such as a pot or large book, on top of the plate to press the water out of the tofu. Let the tofu sit for 30 minutes. Remove pot and slice tofu into small cubes.

Developed by: Janie Burney, PhD, RD, Professor/Nutrition SpecialistAdapted from Cook Smart | Eat Smart, North Carolina State University Cooperative Extension.

STIR-FRY SAUCEINGREDIENTS2 tablespoons cornstarch1½ cups cool waterDash black pepper2 tablespoons low sodium soy sauce

DIRECTIONS1. Combine cornstarch and cool

water. Mix well with a whisk or fork.2. Stir in remaining ingredients.3. The cornstarch will settle to the

bottom, so stir again before adding sauce to stir-fry.

Chef’s knife

Cutting board

Measuring cups and spoons

Fork or Whisk

Mixing bowl

Spatula

Vegetable peeler

Large skillet, wok or electric skillet