Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa

Quinoa packs iron, fiber, and potassium into this meatless main dish.

Yield: 6 servings (serving size: 1 cup stir-fry and 1/2 cup quinoa)

Ingredients

• Dressing:
• 2  tablespoons  rice vinegar
• 2  tablespoons  low-sodium soy sauce
• 2  teaspoons  dark sesame oil
• Dash of crushed red pepper
• 
  Stir-fry:
• 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 pepper strips
• 2  cups  sliced mushrooms
• 2  cups  (1-inch) sliced asparagus (about 1 pound)
• 1/2  teaspoon  salt
• 1  (12.3-ounce) package reduced-fat firm tofu, drained and cubed
• 2  tablespoons  sesame seeds

Preparation

To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.

To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.

Heat 1 tablespoon oil in a large nonstick skillet 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. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.

Nutritional Information

Calories:

273 (29% from fat)

Fat:

8.8g (sat 1.2g,mono 2.9g,poly 3.8g)

Protein:

11.9g

Carbohydrate:

38.7g

Fiber:

8.2g

Cholesterol:

0.0mg

Iron:

6.1mg

Sodium:

435mg

Calcium:

96mg