Betty Crocker's Heart Healthy Cookbook shares a recipe! Add something spicy to your family's Asian cuisine night! Serve tofu and vegetables with rice - a dish that's ready in about an hour!
Five-Spice Tofu Stir-Fry
- Prep Time 15 min
- Total 50 min
- Servings 4
- Ingredients 10
Ingredients
- 1 1/4 cups water
- 1 cup uncooked instant brown rice
- 1/4 cup stir-fry sauce
- 2 tablespoons orange juice
- 1 tablespoon honey
- 3/4 teaspoon five-spice powder
- 1 package (14 ounces) firm tofu, cut into 3/4-inch cubes
- 1 small red onion, cut into thin wedges
- 1 bag (1 pound) frozen baby bean and carrot blend
- 1/4 cup water
Instructions
-
Step1Heat 1 1/4 cups water to boiling in 1-quart saucepan. Stir in rice; reduce heat to low. Cover and simmer 10 minutes.
-
Step2Meanwhile, mix stir-fry sauce, orange juice, honey and five-spice powder in medium bowl. Press tofu between paper towels to absorb excess moisture. Stir tofu into sauce mixture; let stand 10 minutes to marinate.
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Step3Spray 12-inch nonstick skillet with cooking spray; heat over medium heat. Remove tofu from sauce mixture; reserve sauce mixture. Cook tofu in skillet 3 to 4 minutes, stirring occasionally, just until light golden brown. Remove tofu from skillet.
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Step4Cook onion in skillet 2 minutes, stirring constantly. Add frozen vegetables and 1/4 cup water. Heat to boiling; reduce heat to medium. Cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are crisp-tender.
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Step5Stir in reserved sauce mixture and tofu. Cook 2 to 3 minutes, stirring occasionally, until mixture is slightly thickened and hot. Serve over rice.
Nutrition
290
Calories
7g
Total Fat
15g
Protein
43g
Total Carbohydrate
12g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 290
- Calories from Fat
- 60
- Total Fat
- 7g
- 10%
- Saturated Fat
- 1g
- 5%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 580mg
- 24%
- Potassium
- 490mg
- 14%
- Total Carbohydrate
- 43g
- 14%
- Dietary Fiber
- 7g
- 29%
- Sugars
- 12g
- Protein
- 15g
% Daily Value*:
- Vitamin A
- 230%
- 230%
- Vitamin C
- 6%
- 6%
- Calcium
- 25%
- 25%
- Iron
- 20%
- 20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
3Tips from the Betty Crocker Kitchens
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