Three-Pea, Cashew & Tofu Stir-Fry
From EatingWell: May/June 2012
Pressing tofu before making this tofu stir-fry recipe gives it a chewy, satisfying texture. Three green peas—sugar snaps, snow peas and shelling peas—balance it out with brightly flavored crunch. Hoisin—a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices—gives the stir-fry rich depth of flavor with just one ingredient. Look for it, as well as chile-garlic sauce, in the Asian section of the market.
- 1 14-ounce package water-packed extra-firm or firm tofu, drained
- 3 tablespoons hoisin sauce
- 2 tablespoons reduced-sodium soy sauce
- 1/2 teaspoon chile-garlic sauce
- 2 tablespoons canola oil, divided
- 1 cup chopped onion
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 2 1/2 cups sugar snap peas (8 ounces), trimmed
- 2 1/4 cups snow peas (8 ounces), trimmed
- 1 cup peas, fresh or frozen (thawed)
- 1/2 cup lightly salted cashew halves and pieces
- Fold a clean kitchen towel and place it on a cutting board or large plate. Set tofu on the towel. Put another folded clean towel over the tofu and place a flat, heavy weight (such as a heavy skillet) on top; drain for 30 minutes.
- Whisk hoisin sauce, soy sauce and chile-garlic sauce in a small bowl.
- Cut the pressed tofu into 1/2-inch cubes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat until it shimmers. Add the tofu and cook, turning occasionally, until browned, 6 to 8 minutes. Transfer to a plate.
- Return the skillet to the heat and add the remaining 1 tablespoon oil. Stir in onion, garlic and ginger; cook, stirring often, until fragrant, about 1 minute. Add snap peas, snow peas and peas; cook, stirring often, until bright green, 2 to 3 minutes. Return the tofu to the pan along with the hoisin mixture and cashews; cook, stirring, until heated through, about 1 minute.
Per serving: 356 calories; 20 g fat (3 g sat, 10 g mono); 0 mg cholesterol; 31 g carbohydrates; 3 g added sugars; 17 g protein; 7 g fiber; 568 mg sodium; 489 mg potassium.
Nutrition Bonus: Vitamin C (75% daily value), Calcium & Iron (30% dv), Magnesium (28% dv), Vitamin A (26% dv), Folate (21% dv), Zinc (16% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 starch, 2 vegetable, 1 1/2 medium fat meat, 3 fat
More From EatingWell
If you’re planning a holiday party this year, make...Celebrate the new year with EatingWell’s best healthy recipes!...
Eating a meatless dinner on Thanksgiving opens up a world of...Find inspiration for healthy holiday dining and entertaining...
Oatmeal is an ideal breakfast for cooler months and is arguably...
Try one of these 5-minute, healthy smoothie recipes for a...
Whether you're looking for a quick breakfast or a refreshing...
Eating too many added sugars may be taking a toll on our...
Indulge in something sweet with our delicious vegan dessert...
Black bean soup and black bean chili are delicious,...
Whether it’s breakfast, lunch or dinner, healthy wrap recipes...
If you’re looking for a budget-friendly option for dinner,...
Pull out your crock pot and make a delicious and hearty slow-...
Packed with iron, dietary fiber and thiamine, oats are a...
If you’re trying to cut back on carbs or are following a low-...
Apple pie is a favorite fall dessert and pumpkin pie is an...
- Ease of Preparation
- Total Time
- 1 hour or less
- Type of Dish
- Main dish, vegetarian
- May/June 2012