Tofu and Veggie Stir-Fry with Brown Rice
Why order in greasy food when you can cook your own stir-fry with only ingredients you know are wholesome? This stir-fry can be made with any lean protein – I’ve replaced the tofu with shrimp before, as well as chicken, and it’s always been amazing and authentic tasting. Also, depending on which veggies I find at the farmer’s market or grocery stores, I’ve switched up the components of this dish to reflect seasonality and local offerings when possible. This healthy stir-fry will fill you up with fiber and protein and give you a hearty dose of antioxidants. Wok not included!
Ingredients (serves 2):
8 oz extra firm tofu
1/2 C sugar snap peas
1 C broccoli florets
2 baby bok choy
1/2 onion, diced
2 large carrots, sliced
1 C mushrooms, sliced
1 C brown rice
1/4 C corn (off the cob – I like to buy frozen corn!)
1 Tbsp olive oil or canola oil
1/4 C low-sodium soy sauce (or you can try a different stir-fry sauce – just try to avoid products with ingredients such as caramel color and high fructose corn syrup!)
1. Steam carrots in microwave until soft (approximately 5 minutes).
2. Steam broccoli florets in microwave for 1 minute and 30 seconds.
3. Steam corn in microwave for 45 seconds.
4. Cook brown rice according to directions on package (I find it easiest to buy fully cooked frozen brown rice and steam it in the microwave).
5. Drain excess water from tofu and gently squeeze dry with a paper towel. Cut into small cubes.
6. Pour oil and half the soy sauce (about 2 Tbsp) into skillet and warm over medium heat.
7. Place onion and mushrooms in skillet and cook for 5 minutes, stirring occasionally.
8. Slice bok choy into large pieces and add to skillet.
9. Wash sugar snap peas and pat dry. Add steamed carrots, corn and broccoli to skillet. Add tofu and sugar snap peas. Add remaining soy sauce and cook for another 5 minutes, stirring occasionally.
10. Place brown rice on plate and pour mixture over rice. Serve hot and enjoy!
the Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 377 calories, Total Fat 15 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 46 g, Fiber 9 g, Protein 19 g, Calcium 194 mg, Sodium 739 mg