dish
Sesame Tofu with Stir-Fried Vegetables

4
Serves
232
Calories
14
Nutrients
11
Vitamins

Ingredients

3 tablespoons light tamari
1 tablespoon rice vinegar
2 tablespoons sesame oil
2 tablespoons freshly grated ginger root
2 cloves garlic , minced
1 package (14 ounces) firm tofu
2 cups broccoli florets
3 cups julienned carrots
2 cups sliced shiitake mushrooms
2 cups julienned bok choy
1 tablespoon toasted sesame seeds

Cooking Instructions

1. In a mixing bowl, combine the tamari, rice vinegar, 1 tablespoon of the sesame oil, 1 tablespoon of the ginger root and 1 tablespoon of the garlic.

2. Cut the tofu into cubes, add it to the tamari mixture and marinate the tofu in the refrigerator for 1 hour.

3. In a nonstick pan, steam the broccoli and carrots in 2 cups of water for 2 minutes. Drain and set aside.

4. Wipe out the pan with a paper towel. Heat 1 teaspoon of the remaining sesame oil in the pan over high heat. With a slotted spoon, lift the tofu out of the marinade (reserve the marinade), add the tofu to the pan and brown it on all sides. Transfer the tofu to a plate.

5. Heat the remaining 2 teaspoons of sesame oil in the pan, add the mushrooms and cook for 2 minutes. Add the red peppers and bok choy and cook for 5 minutes more. Add the broccoli, carrots, the remaining ginger and the remaining garlic and cook for 2 minutes. Add the reserved marinade, simmer for a minute or two and add the browned tofu.

6. Divide the tofu, vegetables and sauce among 4 serving plates and garnish with sesame seeds.

Serving Size: about 2 cups

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
232
Protein
14 g
Total Carbohydrate
20 g
Dietary Fiber
7 g
Soluble Fiber
1 g
Insoluble Fiber
0 g
Sugar
9 g
Total Fat
13 g
Saturated Fat
2 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
5 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
3 g
Percent Calories from Protein
56 %
Percent Calories from Carbohydrate
34 %
Percent Calories from Fat
50 %
Vitamin A
2495 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
66 mg
Vitamin D
0 IU
Folate
68 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
149 mg
Iron
18 mg
Phosphorus
188 mg
Potassium
725 mg
Sodium
546 mg
Zinc
1 mg