Coconut-Curry Tofu Stir-Fry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Coconut-Curry Tofu Stir-Fry
39 min.
4
304kcal

Suggestions

Ingredients

  • 0.7 cup rice uncooked
  • teaspoons sesame oil dark divided
  • 14 ounce extra tofu firm
  • tablespoons ginger fresh minced peeled
  •  garlic cloves minced
  • teaspoons curry paste green
  •  green onions cut into 1-inch pieces
  • 13.5 ounce coconut milk light canned
  • tablespoons juice of lime fresh
  • teaspoons lime rind grated
  • tablespoons soya sauce low-sodium
  •  bell peppers red cut into thin strips ( 3 1/2 cups)
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Wrap tofu in several layers of heavy-duty paper towels. Press with a heavy object for about 30 minutes to remove excess water.
  2. Remove paper towels; pat tofu dry, and cut into 3/4-inch cubes.
  3. . While tofu drains, combine soy sauce and next 5 ingredients in a small bowl; set aside.
  4. . Cook rice according to package directions, omitting salt and fat.
  5. . While rice cooks, heat 1 teaspoon sesame oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  6. Add tofu; cook 10 minutes or until lightly browned on all sides.
  7. Remove tofu from pan; keep warm.
  8. Heat remaining 1 teaspoon sesame oil in pan.
  9. Add ginger and garlic, and saut 30 seconds.
  10. Add zucchini and bell pepper; saut 2 minutes.
  11. Add green onions; saut 4 minutes or until vegetables are crisp tender.
  12. Add soy sauce mixture and tofu. Bring to a boil; reduce heat, and simmer 2 minutes.
  13. Serve immediately over hot cooked basmati rice.

Nutrition Facts

Calories304kcal
Protein15.91%
Fat33.18%
Carbs50.91%

Properties

Glycemic Index
50.55
Glycemic Load
16.15
Inflammation Score
-9
Nutrition Score
16.844782746356%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
1.1mg
Naringenin
0.06mg
Luteolin
0.36mg
Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
2.13mg

Nutrients percent of daily need

Calories:304.08kcal
15.2%
Fat:10.95g
16.84%
Saturated Fat:7.14g
44.66%
Carbohydrates:37.79g
12.6%
Net Carbohydrates:35.2g
12.8%
Sugar:4.42g
4.91%
Cholesterol:0mg
0%
Sodium:872.88mg
37.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.81g
23.62%
Vitamin C:83.03mg
100.64%
Vitamin A:2440.54IU
48.81%
Vitamin K:40.56µg
38.63%
Manganese:0.52mg
26.05%
Phosphorus:182.04mg
18.2%
Copper:0.32mg
15.82%
Vitamin B6:0.3mg
14.75%
Magnesium:56.82mg
14.2%
Potassium:443.38mg
12.67%
Iron:2.25mg
12.49%
Folate:48.09µg
12.02%
Fiber:2.59g
10.35%
Vitamin B1:0.15mg
10.22%
Vitamin B2:0.15mg
8.67%
Zinc:1.29mg
8.59%
Vitamin B3:1.6mg
8.01%
Vitamin E:1.18mg
7.89%
Selenium:5.15µg
7.35%
Calcium:68.73mg
6.87%
Vitamin B5:0.58mg
5.84%