Stir-fry is a wonderful, quick-cooking technique that brings out the best in fresh vegetables. Try this dish starring kale, sugar snap peas, carrots and mushrooms.
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Ingredients
-
1
package (14 oz) firm tofu, cut into 3/4-inch cubes
-
2
teaspoons peanut oil
-
1
clove garlic, finely chopped
-
1-inch piece fresh gingerroot, grated
-
1
cup fresh sugar snap peas
-
1
medium carrot, cut into julienne pieces (1 1/2x1/4x1/4 inch)
-
1
cup sliced fresh mushrooms
-
1
bunch (8 oz) fresh kale, large thick stems removed, leaves thinly cut across the stem (6 cups)
-
1
teaspoon sesame oil
-
1
tablespoon gluten-free reduced-sodium soy sauce
-
1
tablespoon fish sauce
-
2
cups cooked brown rice
Directions
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1
Press tofu between paper towels to absorb excess moisture. Set aside. Heat 12-inch nonstick skillet or large wok over medium-high heat. Add peanut oil to pan; swirl to cover bottom. When oil is hot, add tofu. Cook 3 to 4 minutes, stirring occasionally, just until light golden brown. Remove tofu from skillet.
-
2
Working quickly, add garlic and gingerroot; stir. Add peas and carrot; stir. Add mushrooms. Cook 3 to 5 minutes, stirring constantly, until mushrooms begin to brown. Add kale. Cook about 2 minutes, stirring constantly until kale wilts. Add tofu, sesame oil, soy sauce and fish sauce. Stir to thoroughly coat. Serve over rice.
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Expert Tips
-
To save time, cut tofu and prep the vegetables the day ahead; stir-fry when ready to serve.
-
Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 270
- Calories from Fat
- 80
- Total Fat
- 9g
- 14%
- Saturated Fat
- 1 1/2g
- 8%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 580mg
- 24%
- Potassium
- 610mg
- 17%
- Total Carbohydrate
- 34g
- 11%
- Dietary Fiber
- 6g
- 24%
- Sugars
- 4g
- Protein
- 14g
- Vitamin A
- 230%
- 230%
- Vitamin C
- 70%
- 70%
- Calcium
- 30%
- 30%
- Iron
- 20%
- 20%
Exchanges:
1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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More About This Recipe
-
Stir-fry is a wonderful, quick-cooking technique that brings out the best in fresh vegetables. Try this dish starring kale, sugar snap peas, carrots and mushrooms.
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var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
