Monday, March 21, 2011

What I Love: Tofu Vegetable Grill-Fry for Two

Hey Gorgeous Readers!
This Yummy Monday Recipe is called:
"Tofu Vegetable Grill-Fry for Two"
You HAVE to check out this dish,
its extremely fresh, fun & tasty.
Also the nutritional values like the Vitamin A, C, Calcium & Iron percentages are VERY HIGH!
Making it the perfect supper for all family members!
To find out how to make this..
Keep reading below! :)

Dinner ready in 25 minutes! Enjoy this grilled vegetable and tofu dish that’s served over rice - perfect for an Asian meal.
Prep Time: 25 Min
Total Time: 25 Min
Makes: 2

cup uncooked regular long-grain white rice
1 1/3
cups water
oz. firm or extra-firm tofu (from 14-oz. pkg.)
tablespoons purchased stir-fry sauce
tablespoon oil
cups fresh small broccoli florets
green onions, cut into 2-inch pieces
cup fresh baby carrots, quartered lengthwise
cup quartered fresh mushrooms
oz. (1/2 cup) snow pea pods, trimmed
tablespoon water

  • Cook rice in 1 1/3 cups water as directed on package.
  • Meanwhile, drain tofu; gently press between layers of paper towels to remove excess moisture. 
  • Cut tofu into 3/4-inch cubes.
  • Heat grill. In large bowl, combine 3 tablespoons of the stir-fry sauce and oil; mix well. 
  • Add tofu; mix gently to coat. Add broccoli, onions, carrots, mushrooms and snow pea pods; toss to coat. 
  • Spray grill basket with nonstick cooking spray.
  • When ready to grill, place grill basket on gas grill over medium-high heat 
  • or on charcoal grill 4 to 6 inches from medium-high coals. Place tofu mixture in grill basket. 
  • Cook 10 to 12 minutes or until vegetables are crisp-tender, tossing occasionally.
  • In small bowl, combine remaining 1 tablespoon stir-fry sauce and 1 tablespoon water; mix well. 
  • Place cooked vegetables in serving bowl. Add sauce mixture; toss to coat. 
  • Serve vegetables over rice.

High Altitude (3500-6500 ft):

Nutritional Information:
1 Serving (1 Serving)
  • Calories 480
    • (Calories from Fat 110),
  • Total Fat 12g
    • (Saturated Fat 2g,
  • Cholesterol 0mg;
  • Sodium 1120mg;
  • Total Carbohydrate 73g
    • (Dietary Fiber 7g,
    • Sugars 10g),
  • Protein 19g;
Percent Daily Value*:
  • Vitamin A 370.00%;
  • Vitamin C 120.00%;
  • Calcium 25.00%;
  • Iron 35.00%;
  • 3 Starch;
  • 1 Fruit;
  • 4 Other Carbohydrate;
  • 2 Vegetable;
  • 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.

Recipe & Image from


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