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
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 1 hour or less
- May/June 2012