Tofu Vegetable Grill-Fry for Two
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Updated Jan 25, 2011
Dinner ready in 25 minutes! Enjoy this grilled vegetable and tofu dish that’s served over rice - perfect for an Asian meal.
Tofu Vegetable Grill-Fry for Two
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- Prep Time 25 min
- Total 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
Instructions
-
Step1Cook rice in 1 1/3 cups water as directed on package.
-
Step2Meanwhile, drain tofu; gently press between layers of paper towels to remove excess moisture. Cut tofu into 3/4-inch cubes.
-
Step3Heat 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.
-
Step4When 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.
-
Step5In 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
480
Calories
12g
Total Fat
19g
Protein
73g
Total Carbohydrate
10g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 480
- Calories from Fat
- 110
- Total Fat
- 12g
- 18%
- Saturated Fat
- 2g
- 10%
- Cholesterol
- 0mg
- 0%
- Sodium
- 1120mg
- 47%
- Total Carbohydrate
- 73g
- 24%
- Dietary Fiber
- 7g
- 28%
- Sugars
- 10g
- Protein
- 19g
% Daily Value*:
- Vitamin A
- 370%
- 370%
- Vitamin C
- 120%
- 120%
- Calcium
- 25%
- 25%
- Iron
- 35%
- 35%
Exchanges:
3 Starch; 1 Fruit; 4 Other Carbohydrate; 2 Vegetable; 1 Fat;Recipe Tips
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