Five-Spice Tofu Stir-Fry

Five-Spice Tofu Stir-Fry

Betty Crocker's Heart Healthy Cookbook shares a recipe! Add something spicy to your family's Asian cuisine night! Serve tofu and vegetables with rice - a dish that's ready in about an hour!

Prep Time

15

Minutes

Total Time

50

Minutes

Makes

4

servings

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
  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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
A Note from Dr. B:
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:

1 Serving (1 Serving)
  • Calories 290
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 580mg;
  • Total Carbohydrate 43g
    • (Dietary Fiber 7g,
    • Sugars 12g),
  • Protein 15g;
Percent Daily Value*:
    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 Choices:
    • 3;
    *Percent Daily Values are based on a 2,000 calorie diet.