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weight watchers tofu stir fry recipe

Last post 05-06-2008 6:55 PM by blondie136. 4 replies.
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  • 05-05-2008 7:34 PM

    weight watchers tofu stir fry recipe

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    I'm looking for a recipe I got from weight watchers back in the late 80's or early 90's.  It was a tofu stir fry recipe and it was delicious.  I lost it and was hopeing maybe someone has it and could share it with me.  Its much appreciated and it was delicious, even my young son loved it at the time.

  • 05-06-2008 8:52 AM In reply to

    Re: weight watchers tofu stir fry recipe

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    I googled and found a few, hope this helps!

     

    Scallion-Tofu and Vegetable Stir-Fry
     
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    POINTS® Value: 6
    Servings:  4
    Preparation Time:  20 min
    Cooking Time:  8 min
    Level of Difficulty:  Easy
     
    Meet your veggie needs with this crisp, colourful stir-fry. As seasons change, keep the base recipe the same but opt for more seasonal vegetables.


    Ingredients

    • 1 sprays cooking spray, (5 one-second sprays per serving)
    • 1 tsp canola oil
    • 1 pound extra firm tofu, cut into 1-inch cubes
    • 4 medium scallion(s), green and white parts chopped
    • 1 medium sweet red pepper(s), seeded and diced
    • 1 medium green pepper, seeded and diced
    • 2 medium carrot(s), peeled and diced
    • 1 cup cremini mushrooms, or button mushrooms, sliced
    • 2 Tbsp low-sodium soy sauce
    • 2 cup cooked brown rice, regular or instant, kept hot

    Instructions

    • Coat a large nonstick skillet or wok with cooking spray and set pan over medium-high heat. Add oil and tofu and stir-fry until tofu is browned on all sides, about 2 minutes.

    • Add scallions, peppers, carrots and mushrooms and stir-fry until vegetables are tender and mushrooms release juice, about 3 to 5 minutes. Add soy sauce and cook 1 minute more.

    • Serve tofu mixture over rice. Yields about 1 1/2 cups of tofu stir-fry and 1/2 cup of rice per serving.
    Jolene

    "Be not afraid of going slowly, be afraid only of standing still." Chinese Proverb



    "You don't drown by falling in the water; you drown by staying there." Edwin Cole

  • 05-06-2008 8:53 AM In reply to

    Re: weight watchers tofu stir fry recipe

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    Bok Choy and Tofu Stir-Fry
     
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    POINTS® Value: 4
    Servings:  4
    Preparation Time:  20 min
    Cooking Time:  5 min
    Level of Difficulty:  Easy
     
    Try our low-fat stir-fry. The sweetness of the hoisin sauce and slight spice of the ginger pair up for a guaranteed taste sensation.


    Ingredients

    • 1 sprays cooking spray
    • 1 large garlic clove(s), minced
    • 1 Tbsp ginger root, grated
    • 4 cup bok choy, coarsely chopped
    • 1 cup shiitake mushroom(s), sliced (caps only)
    • 12 oz low-fat tofu, firm, drained and cut into 1/2-inch cubes
    • 2 Tbsp low-sodium soy sauce
    • 2 Tbsp hoisin sauce
    • 1/4 cup scallion(s), chopped (green parts only)
    • 1/4 tsp black pepper
    • 2 cup cooked brown rice

    Instructions

    • Coat a nonstick wok or skillet with cooking spray. Add garlic, ginger, bok choy and mushrooms; stir-fry over medium-high heat until bok choy is wilted, about 3 minutes. Add tofu cubes and brown for 1 minute.

    • Stir in soy sauce, hoisin sauce, scallions and pepper; heat through, about 1 minute. Spoon 1/2 cup of rice onto each of 4 plates and top each with about 1 cup of tofu mixture.
    Jolene

    "Be not afraid of going slowly, be afraid only of standing still." Chinese Proverb



    "You don't drown by falling in the water; you drown by staying there." Edwin Cole

  • 05-06-2008 8:55 AM In reply to

    Re: weight watchers tofu stir fry recipe

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    Spicy Tofu with Broccoli and Cashews
     
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    POINTS® Value: 5
    Servings:  4
    Preparation Time:  14 min
    Cooking Time:  10 min
    Level of Difficulty:  Moderate
     
    Enjoy this stir-fry on its own or mixed with rice. Cashews complement nutty-tasting brown rice and only tack on 2 extra POINTS values per half cup.


    Ingredients

    • 2 tsp vegetable oil
    • 1 head broccoli, cut into bite-size pieces
    • 5 medium scallion(s), cut into 2-inch lengths, white and green parts separate
    • 1/2 cup canned chicken broth
    • 1 Tbsp low-sodium soy sauce
    • 2 tsp cornstarch
    • 1 tsp sugar
    • 1/4 tsp red pepper flakes, crushed
    • 10 1/2 oz firm tofu, cut into 1-inch cubes
    • 2 1/2 oz dry-roasted cashews, about 1/2 cup

    Instructions

    • In a very large nonstick skillet or a wok with a lid, heat oil over high heat.

    • Add broccoli and white scallion bulbs and stir-fry 1 minute.

    • Add all but 1 tablespoon of broth. Bring to a boil. Reduce heat and simmer, covered, 2 minutes.

    • In a small bowl, mix remaining broth, soy sauce, cornstarch, sugar and pepper flakes.

    • Pour over vegetables and stir until well-coated. Simmer, uncovered, until liquid thickens, about 1 minute.

    • Add tofu, cashews and green part of scallions.

    • Simmer, covered, until tofu is heated through, about 1 minute.
    Jolene

    "Be not afraid of going slowly, be afraid only of standing still." Chinese Proverb



    "You don't drown by falling in the water; you drown by staying there." Edwin Cole

  • 05-06-2008 6:55 PM In reply to

    Re: weight watchers tofu stir fry recipe

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    Thanks for the recipes but so far none of these are the one I'm looking for.  It was a very simple recipe to make.
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