Barbecue Tofu Stir-Fry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Barbecue Tofu Stir-Fry
18 min.
4
394kcal

Suggestions

Ingredients

  • 0.8 cup asian barbecue sauce 
  • cups bok choy trimmed thinly sliced
  • cup d carrots shredded
  • cups rice long-grain hot cooked
  • 15 ounce extra-firm tofu drained
  • ounce gourmet mushroom blend or) package pre mushrooms 
  • teaspoons vegetable oil 

Equipment

  • frying pan
  • paper towels
  • wok
  • slotted spoon

Directions

  1. Wrap tofu in several layers of paper towels; place in a shallow dish.
  2. Place a weight over tofu.
  3. Let stand 10 minutes.
  4. Cut tofu into cubes.
  5. Heat a wok or large skillet over high heat until hot; add oil.
  6. Add tofu; stir-fry 2 minutes or until lightly browned.
  7. Remove from pan using a slotted spoon; set aside.
  8. Add bok choy, mushrooms, and carrots to pan; stir-fry 2 minutes. Return tofu to pan; add barbecue sauce. Stir-fry 30 seconds or until thoroughly heated.
  9. Serve over rice.

Nutrition Facts

Calories394kcal
Protein15.96%
Fat18.25%
Carbs65.79%

Properties

Glycemic Index
50.71
Glycemic Load
37.51
Inflammation Score
-10
Nutrition Score
23.007391400959%

Flavonoids

Apigenin
0.29mg
Luteolin
0.15mg
Kaempferol
5.38mg
Myricetin
0.05mg
Quercetin
2.59mg

Nutrients percent of daily need

Calories:394.16kcal
19.71%
Fat:8.06g
12.4%
Saturated Fat:1.03g
6.46%
Carbohydrates:65.37g
21.79%
Net Carbohydrates:60.73g
22.08%
Sugar:21.82g
24.24%
Cholesterol:0mg
0%
Sodium:662.03mg
28.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.86g
31.72%
Vitamin A:10939.34IU
218.79%
Vitamin C:57.33mg
69.5%
Vitamin K:65.06µg
61.97%
Manganese:0.93mg
46.63%
Calcium:302.19mg
30.22%
Vitamin B6:0.52mg
25.76%
Folate:95.24µg
23.81%
Potassium:663.17mg
18.95%
Fiber:4.64g
18.55%
Iron:3.05mg
16.94%
Selenium:11.85µg
16.92%
Phosphorus:149.96mg
15%
Vitamin B3:2.82mg
14.1%
Magnesium:53.98mg
13.49%
Vitamin B2:0.21mg
12.43%
Vitamin B5:1.17mg
11.7%
Copper:0.2mg
10.04%
Zinc:1.27mg
8.49%
Vitamin B1:0.11mg
7.36%
Vitamin E:0.98mg
6.55%
Source:My Recipes