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Zucchini Stir Fry With Tofu

Vibrant Zucchini Stir Fry With Tofu for Quick Weeknight Dinners

This Zucchini Stir Fry with Tofu is a quick and nutritious option for busy weeknight dinners.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stir Fry
  • 14 oz Tofu firm or extra-firm
  • 1 spray Avocado Oil Spray or your favorite cooking oil
  • 1 medium Shallot finely chopped
  • 2 cloves Garlic fresh minced
  • 2 medium Zucchini sliced into half moons
  • 2 medium Carrots sliced
  • 1 medium Bell Pepper diced, red variety recommended
  • to taste Salt
  • to taste Pepper
For the Sauce
  • 1 tbsp Toasted Sesame Oil
  • 2 tbsp Tamari or Soy Sauce or gluten-free tamari
  • 1 tsp Ground Ginger or fresh ginger
  • 1 tbsp Rice Vinegar adjust to taste
  • 1 tbsp Cornstarch for thickening
Optional Garnish
  • to taste Chopped Green Onion
  • to taste Parsley
  • to taste Toasted Sesame Seeds

Equipment

  • Non-Stick Pan
  • Mixing bowl

Method
 

Step-by-Step Instructions
  1. Prepare the Tofu: Drain and wrap tofu in a towel. Weigh it down for 15 minutes.
  2. Make the Sauce: Mix cornstarch with water, then add soy sauce, sesame oil, ginger, and vinegar. Set aside.
  3. Cook the Tofu: Heat oil, cook tofu in the pan for 10 minutes until golden brown. Remove from pan.
  4. Sauté the Aromatics: In the same pan, sauté shallot and garlic for 2 minutes until translucent.
  5. Add the Vegetables: Stir-fry zucchini, carrots, and bell pepper for 10-12 minutes until tender-crisp.
  6. Combine the Ingredients: Return tofu to the pan, pour sauce over and cook for an additional 3 minutes.
  7. Serve and Garnish: Transfer to a platter and add garnishes as desired.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 15gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gSodium: 500mgPotassium: 400mgFiber: 4gSugar: 4gVitamin A: 900IUVitamin C: 30mgCalcium: 250mgIron: 3mg

Notes

Enjoy your colorful and nutritious creation!

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