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Asparagus Tofu Stir-Fry Recipe

Asparagus Tofu Stir-Fry Recipe photo by Taste of Home

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“With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite,” says Phyllis Smith of Chimacum, Washington. “I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies.”

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Diabetic Friendly

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Asparagus Tofu Stir-Fry Recipe

Prep: 15 min. Cook: 20 min.

Yield: 4 Servings

15 20 35

Ingredients

1 tablespoon cornstarch
1/2 teaspoon sugar
1-1/4 cups vegetable broth
4 teaspoons reduced-sodium soy sauce
2 teaspoons minced fresh gingerroot, divided
3 teaspoons canola oil, divided
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1 medium yellow summer squash, halved and sliced
2 green onions, thinly sliced
1 package (14 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups hot cooked brown rice
2 tablespoons sliced almonds, toasted

Directions

In a small bowl, combine the cornstarch, sugar, broth and soy sauce until smooth; set aside.
In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm.
In the same pan, stir-fry tofu, salt, pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Remove and keep warm.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add asparagus mixture and tofu; heat through. Serve with rice; sprinkle with almonds. Yield: 4 servings.

Nutritional Facts 1 cup stir-fry with 1/2 cup rice equals 278 calories, 11 g fat (1 g saturated fat), 0 cholesterol, 682 mg sodium, 34 g carbohydrate, 4 g fiber, 14 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.

Originally published as Asparagus Tofu Stir-Fry in Light & Tasty June/July 2007, p47

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Asparagus Tofu Stir-Fry

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Reviewed on Feb. 07, 2012 by MrsKase

This was pretty good, next time I will add some sliced mushrooms to it. Only thing I changed was to replace the soy sauce with Bragg Liquid Aminos bc it is non GMO.

Reviewed on Oct. 18, 2010 by ilovecookingsomuch

This was pretty good, but it took the vegetables a longer time to cook

Reviewed on Aug. 21, 2010 by jesskat3

this was excellent! my entire family enjoyed it, even my veggie picky daughter.

Reviewed on Apr. 25, 2009 by Pamperedkay

Very good flavor, a little time consuming but worth it for dinner. Needed more crunchy vegetables and there was plenty of the sauce to support them. I like my stir frys with a lot of veggies. We served over quinoa instead of brown rice and it was very good.