Marinating the tofu adds flavour to this tasty vegetarian dish! Canola oil’s high smoke point makes it perfect for high-heat stir-fries. Serve over brown rice.
Ingredients Marinade:
1 tbsp (15 mL) low sodium soy sauce
1 tbsp (15 mL) rice vinegar
2 tsp (10 mL) canola oil
3 tbsp (45 mL) lime juice
1 tbsp (15 mL) honey
1 tsp (5 mL) onion powder
Stir-fry:
1 lb (500 g) firm tofu, well drained, patted dry and cut into 12 rectangles
1 tbsp (15 mL) canola oil
2 small onions, cut into wedges
1 large red bell pepper, seeds removed, cut into 1-inch (2.5 cm) squares
4 mini bok choy, stems and greens separated
1 tbsp (15 mL) minced fresh ginger
2 garlic cloves, minced
2 cups (500 mL) Shiitake mushrooms
Directions:
- In bowl, whisk together soy sauce, vinegar, canola oil, lime juice, honey and onion powder. Incorporate tofu and marinate 15 minutes (reserve marinade).
- In wok, heat canola oil over medium-high heat. Cook tofu until golden, about 2 minutes per side. Set tofu aside.
- In same wok, stirring constantly, cook onions until browned, 3-5 minutes. Add bell pepper, bok choy stems, ginger and garlic; cook 3 minutes. Add mushroom; cook 2 minutes. Add bok choy greens, reserved marinade and tofu; cook 2 minutes. Serve immediately.
- Calories 200
- Protein 10 g
- Total Fat 8 g
– Saturated Fat 1 g
– Cholesterol 0 mg - Carbohydrates 25 g
– Fibre 3 g
– Sugars 6 g
– Added sugars 3 g - Sodium 70 mg
- Potassium 408 mg
For more recipes, check out the Heart and Stroke Foundation of Canada website.
