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 minutes Cook Time: 15 minutes

Nutrition Facts

Serving Size: 1 3/4 cups stir-fry, 1/2 cup brown rice

  • Calories 280
  • Carbohydrate 37 g
  • Protein 15 g
  • Fat 9 g
  • Saturated Fat 1.6 g
  • Sugars 7 g
  • Dietary Fiber 7 g
  • Cholesterol 0 mg
  • Sodium 380 mg
  • Potassium 710 mg

This Recipe Serves 4


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


  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.

Dietitian Tip: Afraid of tofu, but want to have a meal without meat? Then you have to try this recipe! The flavor and consistency will pleasantly surprise you. Substitute vegetable broth for the chicken broth to make this recipe vegetarian.

MAKE IT GLUTEN-FREE: Make sure to purchase gluten-free chicken broth and gluten-free soy sauce. Confirm all other ingredients are gluten-free and this recipe can be made gluten-free.

Recipe Cost: $9.94

Choices: 1 1/2 Starch, 3 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1/2 Fat

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