Tofu Vegetable Grill-Fry for Two

  • Prep 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

Steps

  • 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.

  • For this recipe, use a work-style grill basket. Its sloping sides and small holes keep small pieces of foods inside.
  • To prepare this recipe on the stovetop, use a large nonstick skillet or wok sprayed with nonstick cooking spray. Do not mix oil and stir-fry sauce. Heat sprayed skillet or wok over medium-high heat until hot. Lift tofu out of stir-fry sauce and place in skillet or wok. Cook tofu 6 to 9 minutes or until lightly browned on all sides, turning carefully with pancake turner. Remove tofu from skillet or wok.
  • In same skillet, heat oil over medium-high heat until hot. Add broccoli, onions, carrots, mushrooms and snow peas; cook and stir 4 to 6 minutes or until vegetables are crisp-tender. Return tofu to skillet. Add remaining stir-fry sauce and toss to coat tofu and vegetables.

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;
*Percent Daily Values are based on a 2,000 calorie diet.
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