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Sweet Chili Tofu Stir-Fry

Makes 4 Servings

Stir-frying is a fast and easy way to prepare a meal without a lot of added fat. Vegetables and lean protein form the basis for this dish, with a little added sauce and seasoning for flavor. It’s a flavorful way to introduce your family to tofu.

  • Preparation time: 15 minutes / Cooking time: 12 minutes
  vegetable cooking spray  
5 oz firm tofu, cut into thin strips 150 g
3/4 cup sliced Spanish onion 175 mL
1 cup broccoli florets 250 mL
1 cup baby carrots, cut into bite-size pieces 250 mL
3/4 cup sugar snap peas, trimmed 175 mL
1/2 cup julienned red bell pepper 125 mL
1/2 cup vegetable broth or water 125 mL
1/4 cup sweet chili sauce 50 mL
1 tsp grated orange zest 5 mL
1 tbsp chopped fresh cilantro (optional) 15 mL
  1. Heat a wok or large skillet over medium-high heat. Spray with vegetable cooking spray. Brown tofu on both sides, then remove from pan and set aside.
  2. Add onion to wok and sauté for 1 minute. Add broccoli, carrots, peas and red pepper; stir-fry until tender-crisp, about 5 minutes. Return tofu to wok and stir in broth, chili sauce and orange zest. Heat until bubbling.
  3. Transfer stir-fry to serving platter and sprinkle with cilantro, if using.

© Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc.

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Serving Idea

Serve with brown rice and pour a glass of Mango Lassi.

Nutrients per serving

Calories 103
Fat 2.3 g
Saturated Fat 0.4 g
Sodium 264 mg
Protein 5 g
Carbohydrate 16 g
Fiber 2 g

Very High in: vitamin A, vitamin C

High in: folacin

Source of: thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, calcium, magnesium, iron, zinc, fibre

Diabetes Food Choice Values Per Serving:
1/2 Carbohydrate
1/2 Meat & Alternatives

Copyright © Dietitians of Canada 2012. All rights reserved.