Vegetable Tofu Stir Fry
Tofu is very easy to digest and is an excellent alternative source of protein if you don’t want to eat meat. Replace the fresh vegetables with a package of frozen pre-cut stir fry vegetables if you’re short on time. You will still get the same nutritional value. You can also replace the brown sauce with a store-bought Asian marinade or teriyaki sauce, just make sure you read the labels and choose healthy organic marinades that are low in sugar, sodium, and low in calories.
1 tablespoon grapeseed oil
½ medium onion, sliced
1 tablespoon grated fresh ginger
2 cloves garlic, minced
8 ounces firm or extra firm tofu, drained and diced into bite size pieces
2 tablespoons rice wine vinegar
1 tablespoon honey or sugar
1 tablespoon low-sodium soy sauce
1 teaspoon cornstarch mixed with 1 tablespoon cold water
2 cups chopped broccoli
1 red pepper, thinly sliced
½ cup thinly sliced jícama
1 ½ cups mushrooms, sliced
½ tablespoon toasted sesame seeds
1 cup of steamed brown rice
Heat the oil in a large wok or skillet over medium heat. Stir in the onions and cook for 1 minute, or until onions are clear and lightly brown. Add the ginger and garlic and cook for an additional 30 seconds. Stir in the tofu and cook until golden brown on all sides, about 4 minutes. Remove the tofu mixture from the wok or skillet and drain on a paper towel.
In a small sauce pan, combine ¼ cup of water with the rice wine vinegar, honey or sugar, and soy sauce and bring to a simmer. Cook for 2 minutes and stir in the cornstarch mixture. Let simmer until the sauce thickens and set aside.
Add the broccoli, pepper, jícama, and mushrooms to the large wok or skillet. If necessary, add a teaspoon of oil. Sauté the vegetables for 2 minutes over medium heat, add the sauce, and cover and cook for another minute or two, until the broccoli is bright green and tender-crisp. Add the tofu and sesame seeds and toss to coat evenly.
Heat thoroughly and serve each plate with ½ a cup of steamed brown rice.
Nutritional Information per serving: 454 calories, 21 g protein, 65 g carbohydrates, 16 g fiber, 15 g fat, 1.6 g saturated fat, 336 mg sodium