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Curry-Spiced Tofu with Asian Vegetables

Curry Spiced Tofu with Asian Vegetables
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Curry-Spiced Tofu with Asian Vegetables

This Go Red recipe for a Chinese-favorite soup with tofu is a great source of protein.

Ingredients

Servings  4  

  • 12 oz. extra-firm tofu (not silken), drained, patted dry, cut into 4 pieces
  • 1 Tbsp. curry powder (divided use)
  • 1 1/2 tsp. curry powder (divided use)
  • 12 oz. packaged, fresh stir-fry vegetables, cut into bite-size pieces if large (about 4 cups)
  • 1 Tbsp. water
  • 2 tsp. canola or corn oil
  • 1 tsp. toasted sesame oil
  • 1 large onion, cut into 3/4-inch wedges
  • 4 large garlic cloves (minced)
  • 1/4 cup light coconut milk
  • 1/4-1/2 tsp. chili garlic sauce or paste

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Stir in the vegetables and garlic. Cook for 1 to 2 minutes, or until the vegetables are tender-crisp, stirring constantly.
  6. 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

Curry-Spiced Tofu with Asian Vegetables
CaloriesCalories
151 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
4g Per Serving

Nutrition 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
1/2 fat, 1 lean meat, 3 vegetable

This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks..
This Go Red recipe for a Chinese-favorite soup with tofu is a great source of protein.

Nutrition Facts

Curry-Spiced Tofu with Asian Vegetables
CaloriesCalories
151 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
4g Per Serving
×
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
1/2 fat, 1 lean meat, 3 vegetable

Ingredients

Servings  4  

  • 12 oz. extra-firm tofu (not silken), drained, patted dry, cut into 4 pieces
  • 1 Tbsp. curry powder (divided use)
  • 1 1/2 tsp. curry powder (divided use)
  • 12 oz. packaged, fresh stir-fry vegetables, cut into bite-size pieces if large (about 4 cups)
  • 1 Tbsp. water
  • 2 tsp. canola or corn oil
  • 1 tsp. toasted sesame oil
  • 1 large onion, cut into 3/4-inch wedges
  • 4 large garlic cloves (minced)
  • 1/4 cup light coconut milk
  • 1/4-1/2 tsp. chili garlic sauce or paste

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Stir in the vegetables and garlic. Cook for 1 to 2 minutes, or until the vegetables are tender-crisp, stirring constantly.
  6. 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
This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks..

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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