Meatless Monday Series: Stir Fry With Tofu and Cashews

Meatless Stir Fry with Tofu and Cashews
Donna Hayek, RD

 

Ingredients:

  • 1 pkg extra firm tofu
  • ½ cup cashew nuts
  • Fat: 12.5 grams
  • 2 tsp soy sauce
  • 2 tsp ground ginger
  • 4 cloves garlic, minced
  • 1 tsp sesame oil
  • 1 tsp canola oil
  • 1 cup sliced mushrooms
  • 1 cup sliced bell peppers
  • 1 cup sliced carrots, thin
  • 1 cup sliced broccoli florets
  • 2 cups cooked brown rice
  • ¼ cup scallions

 

Nutrition Facts: makes 4 servings

  • Calories 321
  • Saturated Fat 2 grams
  • Carbohydrates 40 grams
  • Sugar 6 grams
  • Cholesterol 0 grams
  • Sodium 275 mg
  • Protein 15 grams
  • Fiber 5 grams

 

Instructions:

  1. Cut tofu in cubes
  2. Marinate together in a bowl soy sauce, sesame oil, ginger & garlic
  3. Chop all of the vegetables
  4. Heat canola oil over high heat in a wok
  5. Stir fry tofu until golden, then remove from wok
  6. Stir fry vegetables in the wok
  7. Add tofu to vegetables in the wok & stir fry briefly to keep hot
  8. Serve with cooked brown rice and nuts