Ingredients:
- cooking spray
- 2 red bell peppers , cut into thin strips (about 3 1/2 cups)
- 6 green onions , cut into 1-inch pieces
Directions:
- Wrap tofu in several layers of heavy-duty paper towels. Press with a heavy object for about 30 minutes to remove excess water. Remove paper towels; pat tofu dry, and cut into 3/4-inch cubes.
- While tofu drains, combine soy sauce and next 5 ingredients in a small bowl; set aside.
- Cook rice according to package directions, omitting salt and fat.
- While rice cooks, heat 1 teaspoon sesame oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add tofu; cook 10 minutes or until lightly browned on all sides. Remove tofu from pan; keep warm.
- Heat remaining 1 teaspoon sesame oil in pan. Add ginger and garlic, and sauté 30 seconds. Add zucchini and bell pepper; sauté 2 minutes. Add green onions; sauté 4 minutes or until vegetables are crisp tender. Add soy sauce mixture and tofu. Bring to a boil; reduce heat, and simmer 2 minutes. Serve immediately over hot cooked basmati rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 161.63 Kcal (677 kJ) | ||
| Calories from fat | 57.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.41g | 10% | |
|---|---|---|---|
| Sodium | 715.84mg | 30% | |
| Potassium | 193.49mg | 4% | |
| Total Carbs | 24.25g | 8% | |
| Sugars | 3.95g | 16% | |
| Dietary Fiber | 2.12g | 8% | |
| Protein | 3.02g | 6% | |
| Vitamin C | 66.3mg | 111% | |
| Vitamin A | 1.5mg | 50% | |
| Iron | 42.1mg | 234% | |
| Calcium | 33.4mg | 3% | |
| Amount Per 100 g | |||
| Calories | 90.07 Kcal (377 kJ) | ||
| Calories from fat | 32.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.57g | 10% | |
|---|---|---|---|
| Sodium | 398.93mg | 30% | |
| Potassium | 107.83mg | 4% | |
| Total Carbs | 13.51g | 8% | |
| Sugars | 2.2g | 16% | |
| Dietary Fiber | 1.18g | 8% | |
| Protein | 1.69g | 6% | |
| Vitamin C | 37mg | 111% | |
| Vitamin A | 0.8mg | 50% | |
| Iron | 23.5mg | 234% | |
| Calcium | 18.6mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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