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Sweet and Sour Tofu-Veggie Stir-Fry

If you haven’t tried tofu, or just assume you won’t like it, this dish may surprise you. It’s loaded with nearly every bone-strengthening ingredient known to nutritionists (except for vitamin D) and tastes just as good cold if you have leftovers!
Prep Time15 mins Total Time35 mins
This recipe makes 4 serving(s)

Nutrition Facts

Amount per Serving
Calories: 320
Total Fat: 17 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 669 mg
Total Carbohydrate: 23 g
Dietary Fiber: 6 g
Protein: 22 g

Take Note

Contains Wheat/Gluten  Contains Wheat/Gluten
INGREDIENTS
  • 1/2 cup(s) broth, vegetable, reduced-sodium, fat-free
  • 1/4 cup(s) vinegar, cider, or rice wine vinegar
  • 1/4 cup(s) soy sauce, less sodium
  • 2 tablespoon juice, apple, or orange juice
  • 1 tablespoon cornstarch
  • 1 package(s) tofu, extra-firm, (14 ounces) with calcium, pressed and drained
  • oil spray
  • 2 tablespoon oil, canola
  • 1 large pepper(s), red, bell, seeded and thinly sliced
  • 1 cup(s) cabbage, napa (Chinese), or red cabbage, shredded
  • 1/4 pounds beans, green, quartered
  • 2 clove(s) garlic, minced
  • 1 teaspoon ginger, fresh, minced
  • 1 small pepper(s), jalapeno, seeded and minced (wear plastic gloves when handling)
  • 1 cup(s) corn, baby, or frozen corn kernels, rinsed under hot water
  • 1 cup(s) edamame, shelled, frozen, (soybeans) rinsed under hot water

PREPARATION

In a small bowl, combine the broth, vinegar, soy sauce, juice, and cornstarch. Mix well and set aside. Pat the tofu dry with a paper towel, and cut into 1-inch chunks.

Spray a large wok or a nonstick skillet with oil spray. Place over high heat and add 1 tablespoon of the oil. When the oil shimmers, add the tofu and brown 3 to 4 minutes on one side, then turn and brown the opposite side for 3 to 4 minutes. Transfer to a plate.

Reduce the heat to medium and add the remaining 1 tablespoon oil to the wok. Add the red pepper, cabbage, and green beans. Cook, stirring occasionally, 4 to 5 minutes, until the vegetables begin to soften but are still crisp. Stir in the garlic, ginger, and jalapeño, and cook an additional minute, until the mixture becomes fragrant. Add the corn and soybeans, and cook 2 to 3 minutes longer. Reduce the heat to low, and add the broth mixture, stirring until it thickens, 1 to 2 minutes. Off the heat, return the tofu to the wok or skillet and stir gently to coat with the sauce.

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