Vegetable Mango Stir-Fry

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In the Caribbean, green, semi-ripe mangoes add an incomparable depth of flavor to many dishes. Here, they are combined with bell peppers, mushrooms and tofu for a flavorful stir-fry that is served over noodles.

  • servingServings

Ingredients

  • 8 oz. lo mein noodles or rice noodles
  • 2 tsp. peanut oil
  • 2 medium red bell peppers, seeded and cut into thin strips
  • 8 oz. white mushrooms, sliced
  • 2 large cloves garlic, minced
  • 12 broccoli florets
  • 1 large semi-ripe mango, peeled, pitted and sliced
  • 4 oz. firm tofu, diced
  • 1/2 cup vegetable stock or canned broth
  • 1/4 cup pineapple juice
  • 3 Tbs. low-sodium soy sauce
  • 2 tsp. sesame oil
  • 1 to 2 Tbs. peanut butter

Preparation

  1. In large saucepan, bring 3 quarts of water to boil. When water boils, add noodles stirring to prevent sticking. Cook until al dente, stirring occasionally, 4 to 5 minutes. Drain.
  2. Meanwhile, in large skillet or wok, heat oil over medium-high heat. Add bell peppers, mushrooms and garlic and stir-fry until vegetables begin to soften, about 5 minutes. Add broccoli, mango and tofu and stir-fry 4 minutes. Stir in vegetable stock, pineapple juice, soy sauce and sesame oil and bring to simmer. Cook over medium heat, stirring often, until sauce has thickened, 4 to 5 minutes. Reduce heat to low and blend in peanut butter.
  3. Transfer noodles to serving plates and spoon mango and vegetable mixture over top. Serve right away.

Nutrition Information

  • Serving Size: 4 Servings
  • Calories: 249
  • Carbohydrate Content: 27 g
  • Cholesterol Content: 70 mg
  • Fat Content: 13 g
  • Fiber Content: 2 g
  • Protein Content: 11 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 216 mg