Tofu Stir Fry

  • Prep Time 30 minutes
  • Marinate Time 30 minutes
  • Cook Time 15 minutes

Ingredients   Serving Size: 4

  • 1/4 cup Wish-Bone Light® Italian Dressing
  • 1/4 cup pineapple juice [or orange juice]
  • 1 Tbsp. reduced sodium soy sauce
  • 1 tsp. finely grated fresh ginger
  • 1 package (14 oz.) firm tofu, drained and cut into chunks
  • 1 Tbsp. olive oil
  • 2 cups fresh broccoli florets
  • 4 ounces shiitake mushrooms [or white mushrooms], sliced
  • 1 medium red bell pepper, sliced
  • 2 cloves garlic, finely chopped
  • 1/4 tsp. crushed red pepper flakes
  • 2 cups brown rice, cooked
  • 2 green onions, thinly sliced


  1. Combine Wish-Bone Light® Italian Dressing, pineapple juice, soy sauce and ginger.
  2. In large resealable plastic bag, pour 1/4 cup marinade over tofu; turn to coat. Close bag and marinate 30 minutes.
  3. In a large nonstick skillet, heat 1 teaspoon Olive Oil over medium heat, and cook tofu, stirring occasionally, 8 minutes or until browned. Remove tofu and set aside.
  4. In same skillet, heat remaining 2 teaspoons Olive Oil over medium-high heat and cook broccoli, red pepper and mushrooms, stirring occasionally, 5 minutes or until nearly crisp-tender. Add garlic and crushed red pepper and cook, stirring, 30 seconds.
  5. Return tofu to skillet, then stir in remaining marinade. Cook 2 minutes or until heated through. Serve over rice. Garnish with green onions.

See nutrition information for sodium content.

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Nutritional Info

Serving Size 1 serving
Amount Per Serving
Calories 260
Calories from Fat 80
Total Fat 9 g
Saturated Fat 1.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 360 mg
Total Carbs 34 g
Dietary Fiber 4 g
Sugars 6 g
Protein 12 g
Vitamin A 45 %
Vitamin C 140 %
Calcium 8 %
Iron 15 %

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