I have practiced vegetarianism from time to time in my life, and because of that I developed a taste for tofu. Even if you aren't a vegetarian, you can still see the virtue in those little beige cubes. It's a low-fat and an inexpensive source of protein that takes on nearly any flavor you wish, so it's a blank canvas. It's easy to prepare as well. I tend to stick to stir-fries whenever I prepare tofu, so I also get the added bonus of a huge portion of vegetables with my meal.
Here is a stir-fry that incorporates some of my most favorite vegetables. Of course you can substitute any vegetables you want, but I suggest using ones with various colors to keep it looking interesting and to provide a variety of nutrients. The method for preparing the tofu keeps it from being bland. I served this with a wild rice pilaf instead of just plain rice, which not only tasted good but looked pretty too.
Spicy Tofu and Vegetables
1/4 cup vegetable broth
2 tsp cornstarch
2 tbsp low sodium soy sauce
pinch dried red chili flakes
1 tbsp sugar
1 12-oz package firm tofu, drained, rinsed, and cut into 3/4"x3/4"-cubes
1 1/2 tbsp canola or vegetable oil
3 cloves garlic, minced
4 scallions, thinly sliced on the bias
1 tbsp grated fresh ginger
1 broccoli crown, cut into florets
1 carrot, julienned
1 red bell pepper, thinly sliced
10 oz button mushrooms, sliced
1. In a small bowl, blend the broth, cornstarch, soy sauce, chili, and sugar. Add the tofu and marinade at room temperature for 15 minutes. (Meanwhile, you can chop the vegetables)
2. Heat 1 tbsp of the oil in a wok or large skillet over medium-high heat. Remove the tofu from the marinade, allowing the excess to drain off; reserve the marinade. Place the tofu in the pre-heated pan and saute until lightly crisp and browned on the outside; remove to a plate.
3. Add the remaining oil to the skillet, then add in the garlic, scallions, and ginger. Stir-fry just until fragrant, about 30 seconds.
4. Add the rest of the vegetables to the skillet and cook until the broccoli is crisp-tender. Add the tofu back to the skillet along with the reserved marinade and continue to stir-fry until the sauce begins to boil and thicken. Serve immediately, with rice or rice noodles.
- Servings per recipe: 4
- Per serving:
- Calories: 206.6
- Fat: 13.2 g
- Saturated fat:1.5 g
- Cholesterol: 0 mg
- Sodium: 426.5 g
- Carbohydrates: 23.2 g
- Fiber: 8.4 g
- Sugar: 6.2 g
- Protein: 19.6 g
Labels: bell peppers, broccoli, carrots, high-fiber, low cholesterol, low saturated fat, main course, mushrooms, stir-fry, tofu, vegan, vegetarian