Healthy Recipes Healthy Cooking Methods & Styles Healthy Stir Fry Recipes Mushroom & Tofu Stir-Fry 5.0 (1) 1 Review 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. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Updated on November 16, 2019 Print Share Share Tweet Pin Email Prep Time: 20 mins Total Time: 20 mins Servings: 5 Yield: 5 servings Nutrition Profile: Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Soy-Free Vegetarian Jump to Nutrition Facts Ingredients 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) Directions 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. 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. Tips 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. Print Nutrition Facts (per serving) 171 Calories 13g Fat 9g Carbs 8g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 5 Calories 171 % Daily Value * Total Carbohydrate 9g 3% Dietary Fiber 2g 8% Total Sugars 4g Protein 8g 15% Total Fat 13g 17% Saturated Fat 2g 12% Vitamin A 925IU 18% Vitamin C 36mg 40% Folate 48mcg 12% Sodium 309mg 13% Calcium 113mg 9% Iron 2mg 9% Magnesium 33mg 8% Potassium 469mg 10% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved