Don’t hate me because I am easy and healthy. Some of us dishes are deep and complex (read: high maintenance) and some of us are just born easy-going and affable. Oh– and virtuous. I hate to boast, but not only am I tasty and reliable (your go-to; the bff you can always count on) I happen to also be filled with goodness. When you and I hang out together, you will be filled with goodness, too. Mine comes in the form of all kinds of great nutrients (which I readily share with you)–but I have fewer than 300 calories per serving. And by the way, I am particularly delectable when served over quick cooking brown rice.
Did I mention I can be on the table in under 20 minutes?
Tofu and Vegetable Stir Fry
1 tablespoon cornstarch
1 cup water
1/3 cup low sodium soy sauce
1/4 teaspoon Asian chili sauce (or to taste)
1 tablespoon sesame oil
1 teaspoon minced ginger
2 minced garlic cloves (1 teaspoon)
14 ounces (I package) extra firm tofu, cut in 3/4-inch cubes
4 cups broccoli florets
1 cup very thinly sliced carrot
2 red peppers, cut in 3/4-inch dice
- Combine the cornstarch and 1 tablespoon of the water in a small bowl, stirring until the cornstarch is dissolved. Add the remaining cup water, soy sauce and chili sauce; set aside.
- Heat the oil in a large nonstick skillet over medium high. Add the ginger and garlic and stir-fry 30 seconds. Add the tofu in a single layer and cook until lightly browned, turning once, for a total of about 10 minutes. Transfer to a plate.
- Add the broccoli, carrots and red pepper and cook, stirring, 1 minute. Add the sauce and cook until the vegetables begin to soften and the sauce starts to thicken, about 5 minutes. Add the tofu back to the pan and cook until the vegetables are crisp-tender and the sauce is glossy, about 2 more minutes.
Makes 3 servings
Nutritional analysis per serving: 268 calories, 20 g protein, 21 g carbohydrates, 7 g fiber, 14 g fat, 2 g saturated fat, 766 mg sodium