Tofu Vegetable Grill-Fry for Two

Dinner ready in 25 minutes! Enjoy this grilled vegetable and tofu dish that’s served over rice - perfect for an Asian meal.

  • prep time 25 min
  • total time 25 min
  • ingredients 11
  • servings 2

Ingredients

2/3
cup uncooked regular long-grain white rice
1 1/3
cups water
7
oz. firm or extra-firm tofu (from 14-oz. pkg.)
4
tablespoons purchased stir-fry sauce
1
tablespoon oil
2
cups fresh small broccoli florets
2
green onions, cut into 2-inch pieces
1
cup fresh baby carrots, quartered lengthwise
1
cup quartered fresh mushrooms
2
oz. (1/2 cup) snow pea pods, trimmed
1
tablespoon water
  • 1 Cook rice in 1 1/3 cups water as directed on package.
  • 2 Meanwhile, drain tofu; gently press between layers of paper towels to remove excess moisture. Cut tofu into 3/4-inch cubes.
  • 3 Heat grill. In large bowl, combine 3 tablespoons of the stir-fry sauce and oil; mix well. Add tofu; mix gently to coat. Add broccoli, onions, carrots, mushrooms and snow pea pods; toss to coat. Spray grill basket with nonstick cooking spray.
  • 4 When ready to grill, place grill basket on gas grill over medium-high heat or on charcoal grill 4 to 6 inches from medium-high coals. Place tofu mixture in grill basket. Cook 10 to 12 minutes or until vegetables are crisp-tender, tossing occasionally.
  • 5 In small bowl, combine remaining 1 tablespoon stir-fry sauce and 1 tablespoon water; mix well. Place cooked vegetables in serving bowl. Add sauce mixture; toss to coat. Serve vegetables over rice.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    480
    (
    Calories from Fat
    110),
    % Daily Value
    Total Fat
    12g
    12%
    (Saturated Fat
    2g,
    2%
    ),
    Cholesterol
    0mg
    0%;
    Sodium
    1120mg
    1120%;
    Total Carbohydrate
    73g
    73%
    (Dietary Fiber
    7g
    7%
      Sugars
    10g
    10%
    ),
    Protein
    19g
    19%
    ;
    % Daily Value*:
    Vitamin A
    370%;
    Vitamin C
    120%;
    Calcium
    25%;
    Iron
    35%;
    Exchanges:
    3 Starch; 1 Fruit; 4 Other Carbohydrate; 2 Vegetable; 1 Fat;
    *Percent Daily Values are based on a 2,000 calorie diet.
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