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.

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..

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..