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
this recipe looks perfect for david and me. if i clean and cut the broccoli and carrots the night before will they be good for this recipe a day later?
Yes, Laurie, you can clean and cut up the veggies the night before (just be sure to dry them well). Another nice short-cut might be to buy the bags of broccoli florets and sliced carrots that are already washed and cut up, or even buy them from a salad bar.
Great idea. We just picked up the packets of vegetables from whole foods. $9.00 of veggies for the meal.
Wow– inexpensive dinner for two! Proof that cheap and healthy can co-exist
This sounds great. If I wanted make this spicy and add some nuts what quantities would you suggest?
Robert- Increase the quantity of the Asian chili sauce/paste to at least 1/2 teaspoon to make this spicy (and more, depending just how spicy you want it). And it would be wonderful to add in cashews (a personal favorite), but almonds or any other nut would also be great. I’d suggest starting with 1/3 cup nuts– you can always add more.