Marinating the tofu adds flavour to this tasty vegetarian dish!

Tips

  • Canola oil’s high smoke point makes it perfect for high-heat stir-fries.
  • Serve over brown rice.
Makes 6 servings
Cooking time: 15 minutes

Ingredients

Marinade

  • 1 Tbsp low sodium soy sauce 15 mL
  • 1 Tbsp rice vinegar 15 mL
  • 2 tsp canola oil 10 mL
  • 3 Tbsp lime juice 45 mL
  • 1 Tbsp honey 15 mL
  • 1 tsp onion powder 5 mL

Stir-fry

  • 1 lb (500 g) firm tofu, well drained, patted dry and cut into 12 rectangles
  • 1 Tbsp canola oil 15 mL
  • 2 small onions, cut into wedges
  • 1 large red bell pepper, seeds removed, cut into 1-inch (2.5 cm) squares
  • 4 mini bok choy, stems and greens separated
  • 1 Tbsp minced fresh ginger 15 mL
  • 2 garlic cloves, minced
  • 2 cups Shiitake mushrooms 500 mL

Instructions

  1. In bowl, whisk together soy sauce, vinegar, canola oil, lime juice, honey and onion powder. Incorporate tofu and marinate for 15 minutes (reserve marinade).
  2. In wok, heat canola oil over medium-high heat. Cook tofu for about 2 minutes per side or until golden. Set tofu aside.
  3. In same wok, stirring constantly, cook onions for 3 – 5 minutes or until browned. Add bell pepper, bok choy stems, ginger and garlic; cook for 3 minutes. Add mushroom; cook for 2 minutes. Add bok choy greens, reserved marinade and tofu; cook for 2 minutes. Serve immediately.

Notes

Serving size: 1 cup (250 mL)

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar. To download the latest recipes, visit diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 190
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Carbohydrates 25 g
Fibre 3 g
Sugars 6 g
Protein 9 g
Sodium 70 mg
Potassium 408 mg
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