Tofu Stir-fry

Tofu Stir-fry

Marinating the tofu adds flavour to this tasty vegetarian dish! Canola oil's high smoke point makes it perfect for high-heat stir-fries. Serve over brown rice. Recipe courtesy of CanolaInfo.

Servings
6 people
  • 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 firm tofu well drained, patted dry and cut into 12 rectangles (500 g)
    • 1 Tbsp canola oil (15 mL)
    • 2 small onions cut into wedges (2)
    • 2 cups Shiitake mushrooms (500 mL)
    • 1 large red bell pepper seeds removes, cut into 1-inch (2.5 cm) squares (1)
    • 4 mini bok choy stem and green pieces separated (4)
    • 1 Tbsp fresh ginger minced (15 mL)
    • 2 garlic cloves minced (2)
  • Directions
    1. In a bowl, whisk together lime juice, honey, soy sauce, vinegar, canola oil, and onion powder. Incorporate tofu and marinate 15 minutes (reserve marinade).
    2. In a wok, over medium-high heat, heat canola oil. Cook tofu until golden, about 2 minutes per side. Set tofu aside.
    3. In the same wok, stirring constantly, cook onions until browned, 3-5 minutes. Add mushrooms, bell pepper, bok choy stems cut into 4 pieces each, ginger and garlic; cook 3 minutes. Add bok choy greens, marinade and tofu; cook 2 minutes. Serve immediately.

Nutritional Analysis

Serving Size
1 cup (250 mL)
Servings
6
Calories
190
Total Fat
8 g
Saturated Fat
1 g
Cholesterol
0 mg
Sodium
70 mg
Carbohydrates
25 g
Fiber
3 g
Sugars
6 g
Protein
9 g
Potassium
408 mg

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