Tofu Stir Fry
|Uncooked instant rice||2 Cup (32 tbs)|
|Vegetable oil||2 Teaspoon|
|Broccoli florets||2 Cup (32 tbs)|
|Carrot||1 Large, sliced|
|Green bell pepper||1⁄2 , sliced|
|Frozen chopped onion||1⁄4 Cup (4 tbs)|
|Teriyaki sauce||1⁄2 Cup (8 tbs)|
|Orange juice||1⁄2 Cup (8 tbs)|
|Minced garlic||1 Teaspoon (Bottled)|
|Ground ginger||1⁄2 Teaspoon|
|Hot pepper sauce||1⁄2 Teaspoon|
|Reduced fat firm tofu||10 1⁄2 Ounce, drained (1 Package)|
1. Cook rice according to package directions.
2. While rice is cooking, heat oil in large skillet. Add broccoli, carrot, bell pepper and onion; cook and stir 3 minutes.
3. Combine teriyaki sauce, orange juice, cornstarch, garlic, ginger and pepper sauce in small bowl; mix well. Pour sauce over vegetables in skillet. Bring to a boil; cook and stir 1 minute.
4. Add tofu to skillet; stir gently to coat with sauce. Serve over rice. Garnish, if desired.
Calories 490 Calories from Fat 50
% Daily Value*
Total Fat 6 g8.6%
Saturated Fat 0.95 g4.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 86.5 mg3.6%
Total Carbohydrates 95 g31.5%
Dietary Fiber 4.3 g17.4%
Sugars 4.4 g
Protein 17 g34.1%
Vitamin A 115.4% Vitamin C 190.9%
Calcium 17.9% Iron 21.8%
*Based on a 2000 Calorie diet