Vegetable Stir-Fry with Tofu
The secret to success with any stir-fry is to cook the ingredients quickly in hot oil over high heat, so always have everything you need cut, measured and next to the stovetop before you begin cooking. You can vary the vegetables here according to what you have on hand, such as trading out the yellow squash and sugar snap peas for cabbage. To do so, core 1 head of cabbage and cut it into large dice. You can also add a tangle of pea shoots or fresh herbs just before removing the pan from the heat.
Estimated Nutrition (whole recipe, rough)
Counts 16 of 18 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3/4 lb. firm tofu, drained
- Cornstarch for dusting
- 3 Tbs. canola oil
- 2 to 4 garlic cloves, chopped
- 1 Tbs. peeled and chopped fresh ginger
- 1 carrot, sliced on the diagonal, or 3 or 4 small, slender carrots,
- cut into 1 1/2-inch lengths
- 1 red bell pepper, seeded and diced
- 1 yellow onion, sliced lengthwise
- 1 yellow squash, cut into 1/2-inch rounds and halved
- 1/2 lb. sugar snap peas, strings removed
- Salt, to taste
- 1/4 to 1/2 tsp. Chinese five-spice powder
- 3 to 4 Tbs. chicken broth
- 1 Tbs. sugar
- 3 to 4 Tbs. hoisin sauce
- Few dashes of soy sauce
- Few dashes of chili oil
- Few dashes of rice vinegar
- 1/2 tsp. Asian sesame oil
- 1 1/2 cups white rice, cooked according to package instructions