Tofu Asparagus And Red Pepper Stir Fry With Quinoa Food

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ASPARAGUS AND CHICKEN STIR-FRY



Asparagus and Chicken Stir-fry image

Provided by Food Network Kitchen

Categories     main-dish

Time 32m

Yield 4 servings

Number Of Ingredients 13

1 pound boneless skinless chicken breasts (about 2 breasts)
2 cloves garlic, minced
1 (2-inch) piece peeled fresh ginger, cut into thin matchsticks
1 tablespoon soy sauce
1 tablespoon sugar
1 tablespoon cornstarch plus 1 teaspoon
1 1/4 teaspoons kosher salt
1 tablespoon dry sherry
3/4 cup chicken broth, low-sodium canned, or homemade or water
2 tablespoons vegetable oil
2 bunches medium asparagus (about 2 pounds), woody stems trimmed, sliced into 1-inch pieces
1 bunch scallions (white and green parts), thinly sliced
Serving suggestion: Brown or white rice

Steps:

  • Freeze the chicken breasts for 20 to 30 minutes and then thinly slice the chicken against the grain into strips. Toss the strips with about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, and the sherry in a bowl. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with the broth.
  • Heat 1 tablespoon of the oil a large nonstick skillet over high heat. Add the asparagus, scallions, remaining garlic, ginger, 1/4 cup of water, and season with 1/4 teaspoon salt. Stir-fry until the asparagus is bright green but still crisp, about 3 minutes. Transfer to a bowl.
  • Heat the same skillet until very hot, then add remaining 1 tablespoon oil. Add the chicken and stir-fry until it loses its raw color and gets a little brown, about 3 minutes. Return the asparagus to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a full boil to thicken. Mound the stir-fry on a serving platter or divide among 4 plates; serve with rice.

TOFU, ASPARAGUS, AND RED PEPPER STIR FRY WITH QUINOA



Tofu, Asparagus, and Red Pepper Stir Fry With Quinoa image

From Cooking Light with modifications. Press your waterpacked tofu. Asceptic if you choose to try it in this does not need pressed nor does it brown.

Provided by That is Dr House to

Categories     Grains

Time 35m

Yield 6 serving(s)

Number Of Ingredients 15

2 tablespoons rice vinegar
2 tablespoons Braggs liquid aminos
2 teaspoons dark sesame oil
crushed red pepper flakes
1 1/2 cups water
1 1/2 cups uncooked quinoa
1 tablespoon dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
2 cups red bell peppers, strips
2 cups sliced mushrooms
2 cups sliced asparagus
1/2 teaspoon salt
12 1/3 ounces water packed firm tofu, drained and cubed
2 tablespoons sesame seeds

Steps:

  • Dressing: Combine ingredients in small bowl. Whisk. Set aside.
  • Stir Fry:.
  • Prep: Wash the Qunioa very well. Make sure the water coming off it does NOT look soapy.
  • Press the tofu.
  • Quinoa:.
  • Boil water in small pan. Stir in quinoa, cover reduce heat and simmer 10 minutes. Remove. Let stand still covered for 10 more minutes. fluff with fork.
  • Next:.
  • Heat 1 tablespoon oil over medium-high heat. Add onion and garlic, and stir fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir fry 3 minutes. [note if desired brown the tofu in a pan before hand. Place some oil in pan. Add tofu and cook until golden]
  • Assemble:.
  • Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.

Nutrition Facts : Calories 294.2, Fat 10.5, SaturatedFat 1.6, Sodium 222.8, Carbohydrate 40.2, Fiber 6.2, Sugar 4.8, Protein 13.8

ASPARAGUS-TOFU NOODLE STIR-FRY



Asparagus-Tofu Noodle Stir-Fry image

This healthy, absolutely delicious vegetarian dish comes from Mollie Katzen's great cookbook "Still Life with Menu." You can do steps 1 and 2 well ahead of time. If you cook the noodles ahead, store them in water until use, then drain thoroughly.

Provided by hannahactually

Categories     Soy/Tofu

Time 1h5m

Yield 4 serving(s)

Number Of Ingredients 16

8 scallions, minced
1 tablespoon minced garlic
1 tablespoon grated fresh ginger
2 tablespoons soy sauce
1/2 teaspoon crushed red pepper flakes
1/4 cup fresh lemon juice
2 tablespoons chinese dark sesame oil
3 tablespoons water
1 tablespoon honey or 1 tablespoon sugar
1/2 teaspoon salt
1/2 lb vermicelli or 1/2 lb linguine
1/2 lb tofu, in small dice
2 tablespoons peanut oil or 2 tablespoons canola oil
1 lb slim asparagus, trimmed and cut diagonally into 1-inch lengths
15 mushrooms, sliced
toasted sesame seeds or cashews, for the top

Steps:

  • In a small bowl, combine the scallions, garlic, ginger, soy sauce, red pepper, lemon juice, sesame oil, water, sugar or honey, and salt. Stir in the tofu. Cover and let stand for at least 15 minutes (longer is OK . You can prepare the other ingredients during this time.).
  • Cook the noodles in plenty of boiling, salted water until tender. Drain, rinse in warm water, and drain again.
  • Place a large wok over medium heat and wait a minute or two. Add 2 tablespoons peanut or canola oil, then turn up the heat. Add the asparagus and mushrooms, and stir-fry for several minutes until the asparagus is just tender.
  • Add the drained noodles and stir-fry for about 3 more minutes, keeping the heat high. (It helps to use tongs for the stirring at this point.).
  • Pour in the entire bowlful of marinade-plus-tofu. Cook and stir another 3 minutes or so, or until the sauce is well distributed and everything is heated through.
  • Serve immediately, topped with toasted sesame seeds and/or cashews.

Nutrition Facts : Calories 444.4, Fat 17.2, SaturatedFat 2.7, Sodium 826.9, Carbohydrate 59.4, Fiber 5.9, Sugar 10.4, Protein 17.8

STIR-FRIED QUINOA WITH VEGETABLES AND TOFU



Stir-Fried Quinoa With Vegetables and Tofu image

I've substituted cooked quinoa here for rice. You can use either regular or royal red quinoa for this dish. As with all stir-fries, once all the ingredients for this one are prepped, the cooking takes less than five minutes.

Provided by Martha Rose Shulman

Categories     dinner, weekday, one pot, main course

Time 15m

Yield Serves four

Number Of Ingredients 13

1/2 pound firm tofu, drained and sliced about 1/2 inch thick
2 broccoli crowns, broken into florets
Salt to taste
1 tablespoon soy sauce (regular or low-sodium)
1 tablespoon fish sauce (may substitute soy sauce)
2 teaspoons dark Asian sesame oil
1 tablespoon minced garlic
1 tablespoon minced ginger
2 tablespoons peanut oil or canola oil
1 medium red bell pepper, cut in thin strips
3/4 pound (2 medium) baby bok choy, trimmed, washed and dried, cut in 1-inch lengths
1 bunch scallions, sliced very thin
5 cups cooked quinoa (1 1/3 cups uncooked)

Steps:

  • Place the tofu slices on paper towels. Place another paper towel on top, and prepare the remaining ingredients. Cut the tofu slices into 1/2-inch dice. Meanwhile, bring a medium pot of water to a boil, and add the broccoli. Boil one minute, and transfer at once to a bowl of ice water. Drain and dry on paper towels.
  • In a small bowl or measuring cup, combine the soy sauce, fish sauce and sesame oil. Combine the garlic and ginger in another small bowl. Have all the ingredients within easy reach of your pan.
  • Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in a tablespoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and stir-fry one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for no more than 10 seconds. Add the pepper and bok choy, and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.
  • Swirl in the remaining oil, and add the scallions, quinoa and the soy sauce mixture. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

Nutrition Facts : @context http, Calories 505, UnsaturatedFat 15 grams, Carbohydrate 65 grams, Fat 19 grams, Fiber 12 grams, Protein 24 grams, SaturatedFat 3 grams, Sodium 1227 milligrams, Sugar 7 grams

SHRIMP QUINOA



Shrimp Quinoa image

A delicious stir fry-like dish that includes vegetables and shrimp.

Provided by DIEGO782

Categories     Seafood     Shellfish     Shrimp

Time 45m

Yield 4

Number Of Ingredients 13

1 cup uncooked quinoa, rinsed
1 ½ cups chicken broth
2 tablespoons olive oil
3 cloves garlic, minced
1 onion, diced
1 red bell pepper, diced
8 spears fresh asparagus, trimmed and cut into 1 inch pieces
1 cup sliced fresh mushrooms
¼ cup raisins
1 tablespoon minced fresh ginger root
1 pound uncooked medium shrimp, peeled and deveined
1 tablespoon lemon juice
salt and pepper to taste

Steps:

  • Bring the quinoa and chicken broth to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender about 15 minutes. Turn off the heat, and let the remaining liquid absorb into the quinoa.
  • Meanwhile, heat the olive oil in a large skillet over medium heat. Stir in the garlic, onion, and red bell pepper; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the asparagus, mushrooms, raisins, and ginger; continue cooking until the asparagus is tender. Stir in the shrimp, and cook until the shrimp have turned pink and are no longer translucent in the center.
  • Stir the lemon juice into the quinoa, then toss the quinoa with the shrimp and vegetable mixture. Season to taste with salt and pepper before serving.

Nutrition Facts : Calories 378.4 calories, Carbohydrate 44.7 g, Cholesterol 172.6 mg, Fat 10.6 g, Fiber 5.8 g, Protein 27.1 g, SaturatedFat 1.6 g, Sodium 207.1 mg, Sugar 10 g

STIR-FRIED TOFU AND PEPPERS



Stir-Fried Tofu and Peppers image

This attractive stir-fry is inspired by a traditional Chinese dish called rainbow beef. The vegetarian version works well, and it's also easier to make. If you prefer a very firm tofu, take the extra time to weight it as directed in step 1. I am happy to skip this step and use firm tofu that hasn't been weighted.

Provided by Martha Rose Shulman

Categories     dinner, one pot, main course

Time 30m

Yield 4 servings

Number Of Ingredients 13

1/2 pound firm tofu
2 tablespoons soy sauce
1 1/2 teaspoons brown sugar
2 tablespoons vegetable, peanut or canola oil
2 teaspoons hoisin sauce
1 teaspoon sesame oil
2 red bell peppers, seeded and cut in 1-inch squares
1 green bell pepper, seeded and cut in 1-inch squares
1 tablespoon minced fresh ginger
2 large garlic cloves, green shoots removed, minced
1/4 to 1/2 teaspoon dried red pepper flakes (to taste)
2 scallions, white and green parts, cut on the diagonal into 1-inch lengths
Cooked rice or noodles for serving

Steps:

  • Optional step for firmer tofu: Blot the tofu dry, wrap in a clean kitchen towel and place a cutting board on top. Let sit for about 15 minutes. Whether weighted or not, slice the tofu about 1/2 inch thick into 1- x 2-inch dominoes.
  • Mix together 1 tablespoon of the soy sauce, 1 teaspoon of the brown sugar and 1 tablespoon of the oil in a medium bowl. Toss with the tofu, and stir to make sure all of the pieces are coated. Let sit for five to 10 minutes while you prepare the other ingredients.
  • In a small bowl, stir together the remaining soy sauce and sugar, hoisin sauce and sesame oil. Set aside.
  • Heat a large nonstick skillet or wok over high heat until a drop of water evaporates on contact. Add the oil, turn the heat to medium-high and add the peppers. Stir-fry for a couple of minutes, until the peppers begin to soften, and add the garlic and ginger. Stir-fry for 20 seconds, until the garlic and ginger begin to smell fragrant, and add the tofu, dried red pepper flakes and green onions. Stir-fry two minutes, give the sauce a stir and add to the pan. Cover and cook for three minutes. Remove the lid, stir the ingredients in the pan, and taste and adjust seasonings. Serve with rice or noodles.

Nutrition Facts : @context http, Calories 200, UnsaturatedFat 11 grams, Carbohydrate 12 grams, Fat 13 grams, Fiber 3 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 496 milligrams, Sugar 5 grams, TransFat 0 grams

CURRIED QUINOA SALAD



Curried Quinoa Salad image

Mmm curried Quinoa.. really, how can you go wrong with this? For a full lunch add some chicken or tofu.

Provided by kelly in TO

Categories     Grains

Time 30m

Yield 6 serving(s)

Number Of Ingredients 14

1 cup quinoa, rinsed & drained
1 tablespoon olive oil
1/3 cup olive oil
1/2 cup onion, chopped
1 teaspoon curry powder
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon salt & pepper, each
1/2 cup carrot, finely chopped
1/2 red pepper, chopped
1/4 cup dried apricot, chopped
1/4 cup toasted cashews, chopped
2 tablespoons green onions, chopped
1 tablespoon parsley, chopped

Steps:

  • Toast the Quinoa in a frying pan for about 5 minutes or until it begins to pop.
  • Bring 2 cups water to a boil in a saucepan and add toasted quinoa.
  • Cover and simmer over a medium heat for about 15 - 20 minutes or until water is absorbed. Put quinoa in a large bowl and let cool.
  • Heat 1 tbsp oil in a frying pan and add onion, fry onion over a medium heat until the onion begins to soften, add curry powder and cook for another 2 minutes. Remove from heat and set aside.
  • Whisk together in a bowl the remaining oil, lemon juice, mustard, salt and pepper and pour over quinoa. Stir in reserved onion mixture, carrot, red pepper, apricots, cashews, green onion, and parsley.
  • Serve.

YELLOW SQUASH AND TOFU STIR FRY



Yellow Squash and Tofu Stir Fry image

A great, quick vegetarian dish that includes yellow squash, zucchini, and tofu, making for a beautifully-colored dish. Top with cheese, if desired. You can use butter instead of olive oil, if desired.

Provided by malevolentglitter

Categories     World Cuisine Recipes     Asian

Time 35m

Yield 3

Number Of Ingredients 9

1 tablespoon olive oil, or as needed
3 cloves garlic, minced
1 yellow squash, cut into bite-size cubes
1 zucchini, cut into bite-size cubes
1 (12 ounce) package extra-firm tofu, cut into bite-size cubes
¼ cup brown sugar
3 tablespoons soy sauce
1 tablespoon sriracha sauce
salt and ground black pepper to taste

Steps:

  • Heat olive oil in a large skillet or wok over medium-high heat. Cook and stir garlic in hot oil until just fragrant, about 30 seconds. Add squash and zucchini, cook and stir until vegetables soften, about 7 minutes. Transfer squash mixture to a bowl.
  • Place skillet back over medium-high heat, place tofu pieces in the skillet, and top with brown sugar and soy sauce. Cook and stir until each side of tofu is golden brown, 3 to 5 minutes.
  • Return squash mixture to the skillet; cook and stir until heated through, about 3 minutes. Stir in Sriracha sauce and season with salt and black pepper.

Nutrition Facts : Calories 232.9 calories, Carbohydrate 27.6 g, Fat 10.1 g, Fiber 2.7 g, Protein 11.7 g, SaturatedFat 1.5 g, Sodium 1186.7 mg, Sugar 19.7 g

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MEAL-PLANNING TOOLKIT - HEART AND STROKE FOUNDATION OF CANADA
Asparagus Under 30 min Friday Tofu stir-fry with bok choy and red peppers Quinoa *Not a fan of tofu? Use leftover chicken in stir-fry Saturday Make your own take out! Veggie and cheese pizza Mixed green salad with vinaigrette *Use leftover veg for pizza toppings Under 30 min Healthy meal planner Week one All underlined recipes can be found at
From heartandstroke.ca


QUINOA RECIPES: TOFU STIR-FRY WITH QUINOA - ZIMBIO
Quinoa Recipes: Tofu Stir-Fry with Quinoa By Staff Account on 12:12:22 If you're looking for creative recipes that mix …
From zimbio.com


QUINOA RECIPES - ZIMBIO
Quinoa Recipes: Tofu Stir-Fry with Quinoa By Staff Account on 2008-03-27 12:12:22 If you're looking for creative recipes that mix …
From zimbio.com


125+ VEGAN STIR FRY RECIPES | PLANT BASED RECIPES FROM VEG ...
This vegetable and soba noodle stir fry is made with chewy, buckwheat soba noodles made from sweet potato and buckwheat. It’s packed with veggies – strips of eggplant, green beans, bok choy, and red bell peppers, as well and stir fried tofu and drenched in a spicy peanut sauce! Get Recipe.
From vegkitchen.com


TOFU, ASPARAGUS, AND RED PEPPER STIR-FRY WITH QUINOA ...
Save this Tofu, asparagus, and red pepper stir-fry with quinoa recipe and more from Cooking Light Annual Recipes 2002 to your own online collection at EatYourBooks.com
From eatyourbooks.com


STIR-FRY | FOOD & WINE
A simple sauce of garlic, hot pepper, sherry, wine vinegar, and tomato, adds intense flavor to this quick stir-fry and it practically makes itself …
From foodandwine.com


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