Asian Tofu Stir-Fry

Asian Tofu Stir-Fry

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!

  • Prep time
    5 min
  • Cook time
    15 min
  • Servings
    4 Servings
  • Serving size
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
  • Amount per serving Calories 280

  • Total Fat 9g
    • Saturated Fat 1.5g
  • Cholesterol 0mg
  • Sodium 380mg
  • Total Carbohydrate 37g
    • Dietary Fiber 7g
    • Total Sugars 7g
  • Protein 15g
  • Potassium 710mg
  • Phosphorus 300mg

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



  • chicken broth (fat-free, low-sodium)
    1 cups
  • fresh stir-fry vegetables (12-ounce each, (carrots, broccoli and snow peas))
    2 package
  • soy sauce (reduced-sodium, divided)
    2 tbsp
  • firm tofu (firm, drained and cut into 1-inch cubes)
    12 oz
  • olive oil (divided)
    4 tsp
  • brown rice (cooked )
    2 cups


  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.

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