Tofu, Asparagus, and Red Pepper Stir Fry With Quinoa Recipe

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Tofu, Asparagus, and Red Pepper Stir Fry With Quinoa
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Ingredients:

Directions:

  1. Dressing: Combine ingredients in small bowl. Whisk. Set aside.
  2. Stir Fry:.
  3. Prep: Wash the Qunioa very well. Make sure the water coming off it does NOT look soapy.
  4. Press the tofu.
  5. Quinoa:.
  6. Boil water in small pan. Stir in quinoa, cover reduce heat and simmer 10 minutes. Remove. Let stand still covered for 10 more minutes. fluff with fork.
  7. Next:.
  8. Heat 1 tablespoon oil over medium-high heat. Add onion and garlic, and stir fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir fry 3 minutes. [note if desired brown the tofu in a pan before hand. Place some oil in pan. Add tofu and cook until golden]
  9. Assemble:.
  10. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 267.95 Kcal (1122 kJ)
Calories from fat 74.87 Kcal
% Daily Value*
Total Fat 8.32g 13%
Sodium 363.3mg 15%
Potassium 530.13mg 11%
Total Carbs 137.94g 46%
Sugars 5.21g 21%
Dietary Fiber 5.97g 24%
Protein 320.18g 640%
Vitamin C 68.4mg 114%
Vitamin A 1.6mg 53%
Iron 30.5mg 170%
Calcium 77.8mg 8%
Amount Per 100 g
Calories 76.73 Kcal (321 kJ)
Calories from fat 21.44 Kcal
% Daily Value*
Total Fat 2.38g 13%
Sodium 104.03mg 15%
Potassium 151.81mg 11%
Total Carbs 39.5g 46%
Sugars 1.49g 21%
Dietary Fiber 1.71g 24%
Protein 91.69g 640%
Vitamin C 19.6mg 114%
Vitamin A 0.5mg 53%
Iron 8.7mg 170%
Calcium 22.3mg 8%

* 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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Recipe Tags

Weightwatchers Points

  • 5.3
    Points
  • 46
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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