Mushroom & Tofu Stir-Fry

Mushroom & Tofu Stir-Fry

0 Reviews
From: EatingWell Magazine, December 2019

This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

Ingredients 5 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 5 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 4 tablespoons peanut oil or canola oil, divided
  • 1 pound mixed mushrooms, sliced
  • 1 medium red bell pepper, diced
  • 1 bunch scallions, trimmed and cut into 2-inch pieces
  • 1 tablespoon grated fresh ginger
  • 1 large clove garlic, grated
  • 1 (8 ounce) container baked tofu or smoked tofu, diced
  • 3 tablespoons oyster sauce or vegetarian oyster sauce (see Tip)

Preparation

  • Prep

  • Ready In

  1. Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over high heat. Add mushrooms and bell pepper; cook, stirring occasionally, until soft, about 4 minutes. Stir in scallions, ginger and garlic; cook for 30 seconds more. Transfer the vegetables to a bowl.
  2. Add the remaining 2 tablespoons oil and tofu to the pan. Cook, turning once, until browned, 3 to 4 minutes. Stir in the vegetables and oyster sauce. Cook, stirring, until hot, about 1 minute.
  • Tip: Sweet, salty oyster sauce is made from, well, oysters, along with salt, sugar and sometimes soy sauce. Substitute vegetarian oyster or stir-fry sauce, if desired, which uses mushrooms instead of oysters.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 171 calories; 13 g fat(2 g sat); 2 g fiber; 9 g carbohydrates; 8 g protein; 48 mcg folate; 0 mg cholesterol; 3 g sugars; 0 g added sugars; 925 IU vitamin A; 36 mg vitamin C; 113 mg calcium; 2 mg iron; 309 mg sodium; 469 mg potassium
  • Nutrition Bonus: Vitamin C (60% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 2 fat, 1 vegetable, ½ medium-fat protein

Reviews 0