Monday, June 18, 2012

Posted from WHFoods.org


15-Minute Healthy Sautéed Asparagus and Tofu
Add this quick-and-easy vegetarian meal to your Healthiest Way of Eating this week. Prepared by using our Healthy Sauté cooking method it has great flavor with a minimal number of ingredients and without any heated oils. Enjoy!

15-Minute Healthy Sautéed Asparagus and Tofu


Prep and Cook Time: 20 minutes

Ingredients:
Directions:
  1. Slice onions and chop garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium high heat for about 2 minutes, stirring constantly.
  3. Add garlic, ginger, asparagus, and peppers and continue to healthy sauté for another 1 minute, stirring constantly.
  4. Add tofu, soy sauce, and vinegar. Turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp.
  5. Season with salt and pepper and sprinkle with sesame seeds.
Serves 4 


Nutritional Profile
Nutrients in
15 Minute Asparagus, Tofu Stir Fry
1.00 serving (209.27 grams)
Nutrient%Daily Value

vitamin C121.5%

vitamin K57.2%

vitamin A46.5%

manganese38.5%

folate37.7%

tryptophan34.3%

iron23.8%

calcium23.1%

copper18%

fiber16.8%

protein16.5%

vitamin B616%

vitamin B116%

phosphorus14.2%

potassium14%

magnesium12%

selenium11.4%

vitamin E11.4%

vitamin B211.1%

molybdenum10.5%

vitamin B38.8%

Calories (98)5%

In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Asparagus and Tofu

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