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Garden Vegetable Stir Fry

Veggie.Lover's picture
  Fresh tofu 16 Ounce (Bean Curd)
  Carrots 3 Small, cut into thirds
  Fresh broccoli 4 Ounce, cut into 1-inch pieces to make 1 1/2 cups
  Green onions 2 , bias-sliced into 1 1/2-inch lengths
  Chicken broth 1⁄2 Cup (8 tbs)
  Soy sauce 2 Tablespoon
  Cornstarch 1 Tablespoon
  Cooking oil 1 Tablespoon
  Garlic 1 Clove (5 gm), minced
  Grated fresh gingerroot 1⁄2 Teaspoon
  Crookneck squash 1 Cup (16 tbs), sliced
  Tomato 1 Medium, cut into thin wedges
  Hot cooked brown rice 2 Cup (32 tbs)
  Peanuts 1⁄2 Cup (8 tbs)

Place tofu in a double thickness of cheese-cloth or paper toweling.
Press gently to extract as much moisture as possible.
Cut tofu into 1/2-inch cubes; set aside.
In a covered saucepan cook carrots and broccoli in boiling salted water for 3 minutes.
Add onions.
Cook 2 minutes more; drain well.
Stir together chicken broth, soy sauce, and cornstarch; set aside.
Preheat a wok or large skillet over high heat; add cooking oil.
Stir-fry cubed tofu 3 to 4 minutes or till golden.
Remove and set aside.
Add more oil, if necessary.
Stir-fry garlic and gingerroot for 30 seconds.
Add squash; stir-fry 2 to 3 minutes.
Remove; set aside.
Stir broth mixture; pour into wok.
Cook and stir till thickened and bubbly.
Cook and stir 1 to 2 minutes more.
Return tofu and vegetables to wok.
Add tomatoes; cover and cook 1 to 2 minutes or till heated through.
Serve over hot brown rice.
Top with peanuts.
If desired, pass additional soy sauce.

Recipe Summary

Difficulty Level: 
Main Dish
Stir Fried
Preparation Time: 
15 Minutes

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Average: 4.2 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 246 Calories from Fat 97

% Daily Value*

Total Fat 11 g17.4%

Saturated Fat 1.6 g8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 364.3 mg15.2%

Total Carbohydrates 28 g9.4%

Dietary Fiber 4.4 g17.4%

Sugars 3.8 g

Protein 10 g19.9%

Vitamin A 93.1% Vitamin C 41.4%

Calcium 7% Iron 11.6%

*Based on a 2000 Calorie diet

Garden Vegetable Stir Fry Recipe