Mushroom & Tofu Stir-Fry

This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a rm, toothsome
texture that crisps well in a hot pan. You can nd it in avors like teriyaki and sesame, both of which are delicious
here. Or opt for a smoked version, which has the same texture with a more robust avor. Serve over brown rice.

By Breana Lai Killeen, M.P.H., RD | Updated on November 16, 2019

Prep Time: 20 mins

Total Time: 20 mins

Nutrition Pro le:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy Low Added Sugars Low Carbohydrate Low
Sodium Low-Calorie Soy-Free Vegetarian

Ingredients
4 tablespoons peanut oil or canola oil, divided

1 pound mixed mushrooms, sliced

1 medium red bell pepper, diced

1 bunch scallions, trimmed and cut into 2-inch pieces

1 tablespoon grated fresh ginger

1 large clove garlic, grated

1 (8 ounce) container baked tofu or smoked tofu, diced

3 tablespoons oyster sauce or vegetarian oyster sauce (see Tip)

Directions
Step 1
Heat 2 tablespoons oil in a large at-bottom wok or cast-iron skillet over high heat. Add mushrooms and bell
pepper; cook, stirring occasionally, until soft, about 4 minutes. Stir in scallions, ginger and garlic; cook for 30
seconds more. Transfer the vegetables to a bowl.

Step 2
Add the remaining 2 tablespoons oil and tofu to the pan. Cook, turning once, until browned, 3 to 4 minutes. Stir in
the vegetables and oyster sauce. Cook, stirring, until hot, about 1 minute.

Tips
Tip: Sweet, salty oyster sauce is made from, well, oysters, along with salt, sugar and sometimes soy sauce.
Substitute vegetarian oyster or stir-fry sauce, if desired, which uses mushrooms instead of oysters.

Nutrition Facts
Per serving: Serving Size 1 1/4 cups 171 calories; total carbohydrate 9g ; dietary ber 2g ; total sugars 4g ; protein 8g
; total fat 13g ; saturated fat 2g ; vitamin a 925iu ; vitamin c 36mg ; folate 48mcg ; sodium 309mg ; calcium 113mg ;
iron 2mg ; magnesium 33mg ; potassium 469mg