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Tofu and Vegetable Stir Fry (Ww Core) Recipe

Tofu and Vegetable Stir Fry (Ww Core) Recipe

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Ingredients:

Serving

cooking spray (5 second spray )
1 tsp canola oil
1 lb extra firm tofu
1/2 tbsp soya sauce
1/2 tbsp toasted sesame oil
2 medium carrots, diced
1 garlic clove, minced
1 tsp ginger, minced
4 medium scallions, green and white parts, chopped
1 medium sweet red pepper, seeded and diced
1 medium green pepper, seeded and diced
1 cup mushroom, diced
3 water chestnuts, sliced
2 tbsp soya sauce
2 cups cooked brown rice , keep rice hot

Directions:

Wrap tofu in clean cotton kitchen towel.
Place heavy weight on top i.e. plate or cutting board weighted with heavy juice can. ( I don't usually bother to press my tofu but doing so should improve the results).
Set aside for 30 minutes to allow excess water to drain from tofu.
Dice tofu into 1 inch cubes.
Combine 1/2 tbsp soy sauce and 1/2 tbsp toasted oil.
Toss tofu cubes with combined oil.
Coat a large nonstick wok or frying pan with the cooking spray.
Place on medium-high heat and add oil.
Swirl to coat.
Add tofu and stir-fry until browned on all sides (about 2 to 5 minutes).
Once browned, remove and set aside.
Add carrots and stir-fry until almost tender (about 5 minutes).
Add garlic, ginger, scallions, peppers, mushrooms and water chestnuts.
Stir-fry until veggies are tender (3 to 5 minutes).
Return tofu to pan.
Add soya sauce and cook for 1 minute.
Serve over the hot rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	280.96 Kcal (1176 kJ)
Calories from fat	95.54 Kcal
		% Daily Value*
Total Fat	10.62g	16%
Sodium	668.97mg	28%
Potassium	530mg	11%
Total Carbs	33.6g	11%
Sugars	5.34g	21%
Dietary Fiber	4.82g	19%
Protein	17.28g	35%
Vitamin C	68.3mg	114%
Vitamin A	0.3mg	10%
Iron	2.8mg	16%
Calcium	238.3mg	24%

Amount Per 100 g
Calories	80.57 Kcal (337 kJ)
Calories from fat	27.4 Kcal
		% Daily Value*
Total Fat	3.04g	16%
Sodium	191.85mg	28%
Potassium	151.99mg	11%
Total Carbs	9.64g	11%
Sugars	1.53g	21%
Dietary Fiber	1.38g	19%
Protein	4.96g	35%
Vitamin C	19.6mg	114%
Vitamin A	0.1mg	10%
Iron	0.8mg	16%
Calcium	68.3mg	24%

* 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.

Tastes

salty
savory
bitter
sweet

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