Vegan-Stir Fried Vegetables & Tofu

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* Exported from MasterCook *

 

Stir Fried Vegetables & Tofu

 

Recipe By : Cooking Light, Jan-Feb 2000

Serving Size : 6 Preparation Time :0:00

Categories : Tofu Vegan

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons olive oil -- divided

2/3 cup julienne-cut carrot

2 garlic cloves -- minced

1/4 cup dry white wine -- divided

2 cups julienne-cut zucchini

1 1/2 cups julienne-cut yellow squash

1 (8-ounce) package button mushrooms -- quartered

2 1/2 cups quartered cremini mushrooms -- (about 8 ounces)

1 (12.3-ounce) package reduced-fat extra-firm tofu -- drained & cubed

3 tablespoons low-sodium soy sauce

2 cups fresh bean sprouts

1/4 teaspoon salt

1/4 teaspoon black pepper

3 cups hot cooked jasmine or other

long-grain rice

 

1. Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add

carrot; stir-fry 4 minutes. Add garlic and 2 tablespoons wine; stir-fry 5

minutes. Add mushrooms and 2 tablespoons wine; stir-fry 5 minutes. Remove from

heat.

 

2. Heat 1 tablespoon oil in a medium nonstick skillet over medium-high heat.

Add tofu; saute 7 minutes, browning on all sides. Add soy sauce; cook 1 minute.

Stir in sprouts, salt, and pepper. Add tofu mixture to vegetable mixture; heat

thoroughly. Serve over rice. Yield: 6 servings (serving size: 1 cup stir-fry

and 1/2 cup rice).

 

CALORIES 225 (22% from fat); FAT 5.5g; (sat 0.8g, mono 3.4g; poly 0.9g);

PROTEIN 10.1g; CARB 36g; FIBER 2.6g; CHOL 0mg; IRON 3.4mg; SODIUM 418mg; CALC

58mg

 

KES 1/12/00

 

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