Sweet Chili Tofu Stir-Fry

Makes 4 servings

Preparation Time: 15 min
Cooking Time: 12 min

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.


  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
Serve with brown rice and pour a glass of Mango Lassi


Step 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.

Step 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.

Step 3
Transfer stir-fry to serving platter and sprinkle with cilantro, if using.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Calories / Calories 95
Fat / Lipides 2.1 g
Saturated / saturés 0.4 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 1 mg
Sodium / Sodium 250 mg
Carbohydrates / Glucides 14.7 g
Fiber / Fibres 2.3 g
Sugars / Sucres 10.4 g
Protein Protéines 4.6 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Very high in: Vitamin A and vitamin C
High in: Folate and magnesium
A source of: Dietary fiber
Diabetes Food Choice Values
1⁄2 Carbohydrate
1⁄2 Meat & Alternatives
Eileen Campbell