Diabetes Forecast

Asian Tofu-Vegetable Stir-Fry

Per Serving

Asian Tofu-Vegetable Stir-Fry

Makes: 8 servings
Serving Size: 1 cup
Calories 145
Fat 10 g
Saturated Fat 1.2 g
Trans Fat 0 g
Carbohydrate 8 g
Fiber 2 g
Sugars 3 g
Cholesterol 0 mg
Sodium 255 mg
Potassium 260 mg
Protein 8 g
Phosphorus 125 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 1, Fat 1.5
  • Makes: 8 servings
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 15 minutes
  • Marinating Time: 30 minutes


1 lb. extra-firm tofu
3 Tbsp. lower-sodium soy sauce
1 Tbsp. hoisin sauce
1 garlic clove, finely minced
2 1/2 Tbsp. peanut oil, divided
1 small shallot, peeled and minced
1 Tbsp. peeled, grated fresh ginger
3 scallions, finely chopped (discard any wilted tops)
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
2 cups snow peas, trimmed
1/3 cup low-sodium vegetable broth
1/4 cup coarsely chopped toasted almonds or peanuts


  1. Wrap the tofu block in a double layer of paper towels and press out any excess liquid. Cut the tofu into 1-inch cubes and place in a mixing bowl. Add the soy sauce, hoisin sauce, and garlic and toss gently. Let stand for 30 minutes.
  2. Heat 1 Tbsp. of the peanut oil in a heavy skillet or wok over medium heat. Add half the tofu and stir-fry for 3 to 4 minutes, or until lightly browned. Remove the tofu with a slotted spoon; set aside. Add an additional 1/2 Tbsp. of the oil to the pan and stir-fry the remaining tofu for 3 to 4 minutes, or until lightly browned. Remove the tofu from the pan; set aside.
  3. Add the remaining oil to the pan. Stir-fry the shallot, ginger, and scallions for 1 minute. Add the red and yellow peppers, and stir-fry for 2 to 3 minutes. Add the snow peas and stir fry for 1 minute. Add the broth, cover, and steam for 2 to 3 minutes, until the snow peas are bright green and crisp. Return the tofu to the pan and gently mix. To serve, top with the nuts.

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