Veggie and Tofu Stir Fry-Low FODMAP

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$0.00 Cooking Fee
Serving Size: 1 1/4 cups
Diets: Dairy Free, Diabetes Friendly, Egg Free, Gluten Free, Heart Healthy, Low FODMAP, Lower Carb, Nut Free, Vegan, Vegetarian
Recipe adapted from:
Mayumi Tavalero
Veggie and Tofu Stir-Fry gives you that delicious seared, slightly smoky taste that you enjoy in a good Chinese restaurant.
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Ingredients Scale

Adjust the ingredients measurement scale here by changing this number. 6

Instructions

  • Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 1/2-inch squares. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 10 minutes, pressing down occasionally.
  • Combine tofu, salt, pepper, and cornstarch in a medium bowl; toss to coat.
  • Heat a large wok or skillet over medium high heat. Add avocado oil to pan; swirl to coat.
  • Add tofu to pan; stir-fry 8 minutes, turning to brown on all sides. Remove tofu from pan with a slotted spoon; place in a medium bowl.
  • Add chives and ginger to pan; adding additional oil if needed and stir-fry 1 minute. Remove from pan; add to bowl with tofu.
  • Add additional oil to pan; swirl to coat.
  • Add carrots; stir-fry 3 minutes. Add bok choy and zucchini, stir-fry 3 minutes.
  • Add tofu back to pan. Whisk together all the sauce ingredients and pour over tofu. Mix well to combine, lifting from the bottom of the pan, being careful not to break up the tofu.

Cook Times

Active Prep10
Hands-On Cook20
Hands-Off Cook0
Passive10
Total Time40 minutes
Recipe Serving Size6

Ingredients

Ingredients

For the tofu:

  • 14 ounce extra-firm tofu drained
  • 1 tablespoon avocado oil
  • 1/3 teaspoon freshly ground black pepper
  • 1 tablespoon corn starch

For the aromatics:

  • 1 bunch fresh chive chopped 1/4 inch
  • 1 1/2 tablespoon fresh ginger grated

For the vegetables:

  • 1 tablespoon avocado oil
  • 3 carrot large, peeled and julienne-cut
  • 4 head baby bok choy cut into 2 inch lengths
  • 3 zucchini cut into 2 inch lengths about 1/2 inch wide

For the sauce:

  • 1 tablespoon corn starch
  • 3 tablespoon dry sherry or Shaoxing wine
  • 1/3 cup vegetable broth
  • 2 tablespoon gluten free soy sauce more or less to taste or dietary preference
  • 3 tablespoon brown sugar
  • 2 teaspoon sesame oil

Cooking Tools Required

Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saute pan, Sharp Knives, Spatula, Tongs, Top Stove, Vegetable Peeler, Whisk, Wok
Reheating/Serving Instructions
Heat in microwave on high power until heated through or stir fry over medium heat.

Nutrition

Calories: 164kcal | Carbohydrates: 17g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 461mg | Potassium: 492mg | Fiber: 2g | Sugar: 11g | Vitamin A: 5378IU | Vitamin C: 20mg | Calcium: 55mg | Iron: 1mg

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