Five-Spice Tofu Stir-Fry

  • Prep Time 15 min
  • Total Time 50 min
  • Servings 4

Ingredients

Ingredients

1 1/4
cups water
1
cup uncooked instant brown rice
1/4
cup stir-fry sauce
2
tablespoons orange juice
1
tablespoon honey
3/4
teaspoon five-spice powder
1
package (14 ounces) firm tofu, cut into 3/4-inch cubes
1
small red onion, cut into thin wedges
1
bag (1 pound) frozen baby bean and carrot blend
1/4
cup water

Directions

Directions

  • 1 Heat 1 1/4 cups water to boiling in 1-quart saucepan. Stir in rice; reduce heat to low. Cover and simmer 10 minutes.
  • 2 Meanwhile, mix stir-fry sauce, orange juice, honey and five-spice powder in medium bowl. Press tofu between paper towels to absorb excess moisture. Stir tofu into sauce mixture; let stand 10 minutes to marinate.
  • 3 Spray 12-inch nonstick skillet with cooking spray; heat over medium heat. Remove tofu from sauce mixture; reserve sauce mixture. Cook tofu in skillet 3 to 4 minutes, stirring occasionally, just until light golden brown. Remove tofu from skillet.
  • 4 Cook onion in skillet 2 minutes, stirring constantly. Add frozen vegetables and 1/4 cup water. Heat to boiling; reduce heat to medium. Cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are crisp-tender.
  • 5 Stir in reserved sauce mixture and tofu. Cook 2 to 3 minutes, stirring occasionally, until mixture is slightly thickened and hot. Serve over rice.

Notes










Tips

Expert Tips

Tofu and roasted soy nuts, contain complex carbohydrates, protein and heart-healthy fat. Research is being conducted to find out how soybeans may help prevent and delay the development of heart dsease and Type 2 diabetes.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
290
Calories from Fat
60
% Daily Value
Total Fat
7g
10%
Saturated Fat
1g
5%
Trans Fat
0g
0%
Cholesterol
0mg
0%
Sodium
580mg
24%
Total Carbohydrate
43g
14%
Dietary Fiber
7g
29%
Sugars
12g
12%
Protein
15g
15%
% Daily Value*:
Vitamin A
230%
230%
Vitamin C
6%
6%
Calcium
25%
25%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.