Heart Healthy
This Go Red recipe for a Chinese-favorite soup with tofu is a great source of protein.
Print Recipe
Curry-Spiced Tofu with Asian Vegetables
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Servings
4
Ingredients
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12 oz. tofu -
1 Tbsp. curry powder -
1 1/2 tsp. curry powder -
12 oz. stir-fry vegetables -
1 Tbsp. water -
2 tsp. canola oil -
1 tsp. sesame oil -
1 large onion -
4 large garlic cloves -
1/4 cup coconut milk -
1/4-1/2 tsp. chili garlic sauce or paste
Directions
Tip: Click on step to mark as complete.
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Put the tofu on a large plate. Sprinkle the tofu on both sides with 1 tablespoon curry powder. Using your fingertips, gently press the curry powder so it adheres to the tofu. -
In a large microwaveable bowl, microwave the vegetables and water on 100 percent power (high) for 2 to 3 minutes, or until they are almost tender-crisp but still have some crunch. Pour off any remaining water. -
In a large nonstick skillet, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the tofu slices in a single layer for 3 to 4 minutes on each side, or until browned. Transfer to a separate large plate. Cover loosely to keep warm. -
In the same skillet, heat the sesame oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring frequently. -
Stir in the vegetables and garlic. Cook for 1 to 2 minutes, or until the vegetables are tender-crisp, stirring constantly. -
Stir in the coconut milk, chili garlic sauce, and remaining 1 1/2 teaspoons curry powder. Bring to a boil, still over medium-high heat. Spoon the vegetable mixture over the tofu.
Tip: Serving size 1 1/2 cups
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 151 | |
|---|---|---|
| Total Fat | 6.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 3.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 86 mg | |
| Total Carbohydrate | 14 g | |
| Dietary Fiber | 4 g | |
| Sugars | 4 g | |
| Protein | 10 g | |
Dietary Exchanges
3 vegetable, 1/2 fat, 1 lean meat
-
Servings
4
Ingredients
-
12 oz. tofu -
1 Tbsp. curry powder -
1 1/2 tsp. curry powder -
12 oz. stir-fry vegetables -
1 Tbsp. water -
2 tsp. canola oil -
1 tsp. sesame oil -
1 large onion -
4 large garlic cloves -
1/4 cup coconut milk -
1/4-1/2 tsp. chili garlic sauce or paste
Directions
Tip: Click on step to mark as complete.
-
Put the tofu on a large plate. Sprinkle the tofu on both sides with 1 tablespoon curry powder. Using your fingertips, gently press the curry powder so it adheres to the tofu. -
In a large microwaveable bowl, microwave the vegetables and water on 100 percent power (high) for 2 to 3 minutes, or until they are almost tender-crisp but still have some crunch. Pour off any remaining water. -
In a large nonstick skillet, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the tofu slices in a single layer for 3 to 4 minutes on each side, or until browned. Transfer to a separate large plate. Cover loosely to keep warm. -
In the same skillet, heat the sesame oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring frequently. -
Stir in the vegetables and garlic. Cook for 1 to 2 minutes, or until the vegetables are tender-crisp, stirring constantly. -
Stir in the coconut milk, chili garlic sauce, and remaining 1 1/2 teaspoons curry powder. Bring to a boil, still over medium-high heat. Spoon the vegetable mixture over the tofu.
Tip: Serving size 1 1/2 cups
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