3 Tablespoons vegetable oil
1 package (14-16 oz.) firm tofu, drained, cut into 1 ½ -by 2-inch chunks
2 garlic cloves, minced
1 pound eggplant, cut into 1-by 3-inch strips
1 red or green bell pepper, cut into 1-inch pieces
1/3 cup reduced-sodium soy sauce
1 Tablespoon sugar
2 Tablespoons oyster or hoisin sauce
¼ cup fresh basil leaves
2 cups cooked brown rice
Stir-Fried Eggplant with Tofu
Servings: 4
Ingredients:
Directions:
- Heat oil in a large nonstick pan over high heat, add tofu, and cook, turning tofu occasionally, until slightly browned, about 5 minutes. Use a slotted spoon to transfer tofu to plate.
- Add garlic, eggplant, and bell pepper to the pan and cook about 8 to 10 minutes, until softened.
- Add soy sauce, sugar, and oyster or hoisin sauce and cook until heated through, another 2 minutes.
- Return tofu to pan and gently stir to coat.
- Remove from heat and stir in basil leaves. Serve over rice.
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
30 minutes or less, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Stir-Fried Eggplant with Tofu
Servings: 4
Ingredients:
3 Tablespoons vegetable oil
1 package (14-16 oz.) firm tofu, drained, cut into 1 ½ -by 2-inch chunks
2 garlic cloves, minced
1 pound eggplant, cut into 1-by 3-inch strips
1 red or green bell pepper, cut into 1-inch pieces
1/3 cup reduced-sodium soy sauce
1 Tablespoon sugar
2 Tablespoons oyster or hoisin sauce
¼ cup fresh basil leaves
2 cups cooked brown rice
Directions:
- Heat oil in a large nonstick pan over high heat, add tofu, and cook, turning tofu occasionally, until slightly browned, about 5 minutes. Use a slotted spoon to transfer tofu to plate.
- Add garlic, eggplant, and bell pepper to the pan and cook about 8 to 10 minutes, until softened.
- Add soy sauce, sugar, and oyster or hoisin sauce and cook until heated through, another 2 minutes.
- Return tofu to pan and gently stir to coat.
- Remove from heat and stir in basil leaves. Serve over rice.
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
4 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 370 | |
| % Daily Value* | ||
| Total Fat 17g | 22% | |
| Saturated Fat 2.5g | 13% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 1020mg | 44% | |
| Total Carbohydrate 37g | 13% | |
| Dietary Fiber 5g | 18% | |
| Total Sugars 7g | ||
| Includes 3g Added Sugars | 6% | |
| Protein 16g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 165mg | 15% | |
| Iron 3mg | 15% | |
| Potassium 358mg | 8% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.