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–+ servings

Japanese Tofu Syir Fry (iridofu)

Course: main dish
Cuisine: Japanese
Keyword: Donburi, easy, Egg, High Protein, tofu
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
A light, Healthy Japanese dish made with stir fried crumble tofu
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Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 10 oz Firm tofu drained and crumbled
  • ¼ cup Julienned carrot
  • 1 egg
  • ¼ Small onion Sliced
  • 2 Shitake mushroom Sliced
  • ½ tbsp Mirin
  • 1 teas sesame oil
  • pinch of salt
  • 1 tbsp green onion Chopped
  • ¼ cup edamame
  • 1 tbsp soy sauce

Equipment

  • 1 pan

Method
 

  1. Drain tofu and crumble by hand or with a fork
  2. Heat sesami oil in a nonstick pan
  3. Add carrot, shitake mushroom, and onion. Sauté until soft
  4. Add tofu and cook medium heat, stirring gently
  5. Add soy sauce, mirin, and salt. mix to coat evenly
  6. If using egg, pour it in and stir quickly to scramble.
  7. Cook until everything is dry and well combined.
  8. Ganish with green onion or edamame before serving.

Nutrition

Serving: 2servingsCalories: 180kcalCarbohydrates: 8gProtein: 17gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 82mgSodium: 70mgPotassium: 122mgFiber: 2gSugar: 2gVitamin A: 149IUVitamin C: 1mgCalcium: 207mgIron: 3mg

Notes

  • Use firm or extra-firm tofu for the best texture.
  • Lightly drain the tofu before cooking to prevent excess moisture, but do not over drain. For a quick method, wrap the tofu in paper towels and microwave for 1 minute.
  • You can use ground turkey, or pork instead of eggs for variation.

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