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Garden Vegetable Stir-fry with Tofu and Brown Rice Recipe

Garden Vegetable Stir-fry with Tofu and Brown Rice Recipe

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Garden Vegetable Stir-fry with Tofu and Brown Rice

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Ingredients

Count

Nutrition

691

Calories

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Ingredients:

Serving

2 tbsp water
1 1/2 tbsp cornstarch
1 cup canned vegetable broth
2 tbsp oyster sauce
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tsp sugar
1 tsp dark sesame oil
1/2 tsp crushed red pepper
3 tsp vegetable oil, divided
1 (12.3-oz) package reduced-fat firm tofu, drained and cut into 1/2-inch cubes
1 cup thinly sliced onion
1 cup red bell pepper strips
3 cups sliced zucchini (about 3/4 lb)
1 cup snow peas, trimmed
1/2 cup diagonally sliced carrot
1 (8-oz) can sliced water chestnuts, drained
1 cup cilantro sprigs
3 cups hot cooked long-grain brown rice

Directions:

Combine water and cornstarch in a bowl; stir with a whisk. Stir in broth and next 6 ingredients (broth through crushed red pepper).
Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 8 minutes or until golden brown, stirring occasionally. Remove tofu from pan. Place tofu on several layers of paper towels.
Add 1 teaspoon vegetable oil to pan. Add onion and bell pepper, and stir-fry 2 minutes. Add the zucchini, snow peas, carrot, and water chestnuts; stir-fry 1 minute. Add tofu and broth mixture. Bring to a boil, and cook 2 minutes. Stir in cilantro. Serve with rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	690.83 Kcal (2892 kJ)
Calories from fat	93.42 Kcal
		% Daily Value*
Total Fat	10.38g	16%
Cholesterol	0.62mg	0%
Sodium	860.83mg	36%
Potassium	1000.23mg	21%
Total Carbs	131.94g	44%
Sugars	7.97g	32%
Dietary Fiber	10.3g	41%
Protein	17.86g	36%
Vitamin C	82.2mg	137%
Vitamin A	1.3mg	45%
Iron	23.3mg	130%
Calcium	92.8mg	9%

Amount Per 100 g
Calories	137.3 Kcal (575 kJ)
Calories from fat	18.57 Kcal
		% Daily Value*
Total Fat	2.06g	16%
Cholesterol	0.12mg	0%
Sodium	171.09mg	36%
Potassium	198.8mg	21%
Total Carbs	26.22g	44%
Sugars	1.58g	32%
Dietary Fiber	2.05g	41%
Protein	3.55g	36%
Vitamin C	16.3mg	137%
Vitamin A	0.3mg	45%
Iron	4.6mg	130%
Calcium	18.4mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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