Tofu, Zucchini, and Yellow Squash Stir-Fry
Tofu, Zucchini, and Yellow Squash Stir-Fry brings tender vegetables and crisp-edged tofu together in a glossy soy glaze balanced with brown sugar and a gentle heat from sriracha. The flavors are sweet, salty, and lightly spicy, perfect for a quick weeknight dinner or a vibrant lunch bowl over rice. Serve it hot for a satisfying, veggie-forward meal.
- Prep20 mins
- Cook15 mins
- Serves3
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tofu, Zucchini, and Yellow Squash Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 32 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 4 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 60
- Metabolic
- 31
- Digestive
- 29
- Inflammatory
- 43
- Performance
- 39
- General Wellness
- 1
Heat olive oil in a large skillet or wok over medium-high heat.
- 2
Cook and stir the garlic in the hot oil until just fragrant, about 30 seconds.
- 3
Add the squash and zucchini, then cook and stir until the vegetables soften, about 7 minutes.
- 4
Transfer the squash mixture to a bowl.
- 5
Set the skillet back over medium-high heat, add the tofu pieces to the skillet, and sprinkle with brown sugar and soy sauce.
- 6
Cook and stir until each side of the tofu is golden brown, 3 to 5 minutes.
- 7
Return the squash mixture to the skillet; cook and stir until heated through, about 3 minutes.
- 8
Stir in Sriracha sauce and season with salt and black pepper.
- Calories 280.42 kcal Moderate 14%
- Protein 14.67 g Good Source 29%
- Carbohydrate 33.45 g 12%
- Total Fat 10.78 g Moderate 14%
- Saturated Fat 1.38 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.3 mg Low Source 0%
- Sodium 974.6 mg High 42%
- Dietary Fiber 4.12 g Moderate 15%
- Total Sugars 24.47 g --
- Added Sugars 0.75 g Low Source 2%
- Calcium 160.06 mg Moderate 12%
- Iron 2.58 mg Moderate 14%
- Potassium 560.46 mg Moderate 12%
- Vitamin A 13.92 mcg Low Source 2%
- Vitamin C 11.41 mg Moderate 13%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Garlic 🧄
About This Recipe
Tofu, Zucchini, and Yellow Squash Stir Fry is made with 9 ingredients and serves 3. It takes about 35 mins and is rated easy. Key ingredients include Brown Sugar, Extra Firm Tofu, Minced Garlic, and Olive Oil. Each serving provides about 280.42 kcal, and is a good source of protein.
Recipe Questions
- What is Tofu, Zucchini, and Yellow Squash Stir-Fry made of?
- The main ingredients are Brown Sugar, Extra-Firm Tofu, Minced Garlic, Olive Oil, Salt & Pepper. The full list of 9 is above.
- How long does it take to make Tofu, Zucchini, and Yellow Squash Stir-Fry?
- About 35 mins in total: 20 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 280.42 kcal. The full nutrition breakdown is above.
- Is Tofu, Zucchini, and Yellow Squash Stir-Fry easy to make?
- This recipe is rated easy, with 9 ingredients and 8 steps.
- Is Tofu, Zucchini, and Yellow Squash Stir-Fry healthy?
- Tofu, Zucchini, and Yellow Squash Stir-Fry has an easyChef Pro health score of 38/100. Per serving, it provides 280.42 calories and 14.67 g of protein, or 29% of the Daily Value. Worth noting per serving: sodium at 974.6 mg (42% of the Daily Value) and saturated fat at 1.38 g (7% of the Daily Value). It contains Soy and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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