Tofu stir fry

Marinating the tofu adds flavour to this tasty vegetarian dish!

Recipe and photo provided by CanolaInfo.org
200 cal Serves 6
Prep time 0h 30m
Cook time 0h 20m
Total time 0h 50m
tofu stir fry

Ingredients

Directions

  1. Step 1

    In bowl, whisk together soy sauce, vinegar, canola oil, lime juice, honey and onion powder. Incorporate tofu and marinate 15 minutes (reserve marinade).

  2. Step 2

    In wok, heat canola oil over medium-high heat. Cook tofu until golden, about 2 minutes per side. Set tofu aside.

  3. Step 3

    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.

Nutritional information

Per serving (1 cup / 250 mL)

Calories
200
Protein
10 g
Sodium
70 mg
Potassium
408 mg
Total fat
8 g
Saturated fat
1 g
Cholesterol
0 mg
Carbohydrates
25 g
Fibre
3 g
Sugars
6 g
Added sugars
3 g

Favourite recipes

All recipes
Oatmeal chococranberry cookies in a mason jar beside a cookie and glass of milk
Desserts and baked goods

Oatmeal choco cranberry cookies

In these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberries on kitchen counter
Breakfast

Muesli muffins with almonds and cranberries

Whole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot frites
Poultry

Turkey burger casserole with parsnip and carrot frites

This casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Roasted red pepper, squash, sweet potato, carrot and cauliflower in a casserole dish
Side dishes

Maple roasted vegetables

Delectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Two Wild rice and apple stuffed acorn squash halves
Side dishes

Wild rice and apple stuffed acorn squash

The sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Chicken tortellini pasta salad on a blue serving platter with bowl of cherry tomatoes, dressing and a basil sprig on the side.
Soups and salads

Mediterranean tortellini pasta salad

Watch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6
Winter vegetable pork ragout
Meat

Winter vegetable pork ragout

A comforting meal on a cool evening that warms the kitchen and smells delicious as it simmers.
Prep: 5 mins 170 cal Serves 10
All recipes