Low Fat Sauteed Vegetables with Tofu
Savor the vibrant flavors of this Low Fat Sautéed Vegetables with Tofu recipe, a perfect harmony of nutritious and delicious! Packed with colorful veggies like red bell peppers, broccoli, carrots, and zucchini, this dish delivers both visual appeal and a nutrient boost. Pan-seared tofu, marinated in a savory blend of low-sodium soy sauce, fresh ginger, and garlic, adds a protein-rich, satisfying bite. Lightly cooked in just a touch of olive oil, this wholesome recipe keeps the fat content low while maximizing flavor. Finished with a sprinkle of sesame seeds and green onions, this quick, 40-minute meal is ideal for a health-conscious dinner or as a vibrant side dish. Perfect for vegetarians and anyone looking for a lighter yet satisfying meal, this recipe is sure to impress!
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Ingredients
- 14 ounces extra-firm tofu
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon fresh ginger, minced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 medium red bell pepper, sliced
- 2 cups broccoli florets
- 1 medium carrot, julienned
- 1 medium zucchini, sliced
- 2 stalks green onions, sliced
- 1 teaspoon sesame seeds
- 0.25 teaspoon black pepper
Directions
Step 1
Drain and press the tofu to remove excess water. Cut the tofu into 1-inch cubes.
Step 2
In a shallow dish, combine the soy sauce, minced ginger, and minced garlic. Add the tofu cubes to the marinade and let sit for 15 minutes, turning occasionally to ensure even coating.
Step 3
Heat a large non-stick skillet over medium heat and add olive oil.
Step 4
Once the oil is hot, add the marinated tofu cubes. Cook on all sides until golden brown, about 5-7 minutes. Remove tofu from the skillet and set it aside.
Step 5
In the same skillet, add the red bell pepper slices, broccoli florets, and julienned carrot. Saute for 4-5 minutes until they begin to soften.
Step 6
Add the sliced zucchini to the skillet and continue to cook for another 3 minutes, until all vegetables are tender yet still crisp.
Step 7
Return the tofu to the skillet with the vegetables. Stir gently to combine and heat through.
Step 8
Sprinkle the sliced green onions, sesame seeds, and black pepper over the dish. Toss everything together.
Step 9
Serve hot as a main course or a side dish.
Nutrition Facts
| Serving size | (1040.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 895.0 |
| Total Fat 48.6g | 0% |
| Saturated Fat 7.4g | 0% |
| Polyunsaturated Fat 2.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1181.1mg | 0% |
| Total Carbohydrate 50.5g | 0% |
| Dietary Fiber 21.0g | 0% |
| Total Sugars 17.2g | |
| Protein 78.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2890.4mg | 0% |
| Iron 15.6mg | 0% |
| Potassium 2028.8mg | 0% |
Source of Calories