Asian Tofu Stir-Fry

Asian Tofu Stir-Fry
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Recipes for Healthy Living. Recipe Credit: .

This tried-and-true stir-fry keeps things simple—and fast—with just six ingredients, but plenty of vegetables, lean protein and whole grains. Like many meals with tofu, it’s budget-friendly to boot! Get experimental with your vegetables! Carrots, broccoli, and snow peas are a classic combo, but you any variety of vegetables that you have on hand, like mushrooms, celery, bell pepper, zucchini, eggplant, onions, cabbage, asparagus, and more!

  • Prep time
    5 min
  • Cook time
    15 min
  • Servings
    4 Servings
  • Serving size
    1 1/2 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories 280

  • Total Fat 9g
    • Saturated Fat 1.6g
  • Cholesterol 0mg
  • Sodium 380mg
  • Total Carbohydrate 37g
    • Dietary Fiber 7g
    • Total Sugars 7g
  • Protein 15g
  • Potassium 710mg
  • Phosphorus 295mg

Choices/Exchanges: 3 Nonstarchy vegetable, 1 1/2 Starch, 1/2 Fat



  • olive oil (divided)
    4 tsp
  • firm tofu (drained and cut into 1-inch cubes)
    12 oz
  • lower sodium soy sauce (divided use)
    2 tbsp
  • fresh or frozen mixed vegetables (such as carrots, broccoli and snow peas)
    24 oz
  • chicken or vegetable broth (fat-free, low-sodium)
    1 cup
  • cooked brown rice
    2 cup


  1. In a large nonstick skillet or wok, heat 2 Tsp. olive oil over medium-high heat. Add tofu and sauté until golden brown on all sides. Add 1 Tbsp. soy sauce and sauté for 1 more minute. Remove from pan.

  2. Add remaining 2 Tsp. olive oil to skillet and heat. Add vegetables and remaining 1 Tbsp. soy sauce to skillet and sauté for 4 minutes.

  3. Add chicken broth to pan and bring to a simmer. Cook for 5 minutes.

  4. Serve over brown rice.