Tofu & Veggies Stir Fry
Servings: 4 to 6
Cook time: 25-45 minutes, including time to cook the whole grain from scratch (see instructions below about pressing the water out of the tofu in advance - this is optional but will make the tofu pieces more firm)
Ingredients:
1 Tbsp grated ginger
5 cloves garlic, chopped
1/2-1 jalapeno pepper, chopped, optional (depends on whether you like a little hot spice in your food)
1/2 onion, cut in long, thin slices (half-moon shaped)
Choose any 3 or more of the vegetables below (or use all of them):
1/2-1 cup diced carrots
1/2-1 cup sugar snap peas or snow pea pods, very tips cut off
1/2-1 cup broccoli spears or green beans cut in bitesize pieces (about 1”)
1/2-1 cup sliced red bell pepper, cut in 1-2”-long strips
1 head baby bok choy, chopped in 1” pieces (i.e. cut it like a carrot but a little thicker)
1/2 cup zucchini, sliced into 1/2” discs, then cut in half to be half-moon-shaped
7 oz extra firm tofu (i.e. 1/2 of a 15 oz pkg ), cut in 1/2” cubes (optional: bake the tofu cubes before mixing into the stir-fry; this will require parchment paper)
1/2 cup fresh cilantro, chopped in large pieces
2-3 Tbsp REDUCED SODIUM soy sauce or REDUCED SODIUM tamari sauce (these sauces are filled with sodium, so be sure to use those marked “Reduced Sodium”; use no more than 1 Tbsp or less if you have a heart condition)
1-2 Tbsp rice vinegar
1/2 cup water
1 tsp corn starch
1 - 1.5 tsp smoked paprika
1 cup cauliflower rice, brown rice or quinoa
Other Optional Ingredients:
1-2 Tbsp sesame seeds
1/2 of an 8 oz can water chestnuts, cut in half
Avocado
1/2-2/3 cup roasted, unsalted cashews or peanuts (optional); OR 1 Tbsp of reduced fat PB2 Pure peanut butter powder
Directions:
Cook the rice or quinoa in advance or get it cooking before you start making your stir-fry.
Prepare the tofu:
Either just cut the tofu into 1/2 “ cubes and use as is OR
Pre-bake it for a firmer texture:
Before cutting it into cubes, wrap it a few times in paper towel and place a heavy object on top of it to press the water out. Leave the object for 20-30 minutes. The paper towel will absorb the excess water. Once this is done, the tofu is ready to use.
Pre-heat oven to 500 degrees Fahrenheit.
Cut the tofu into 1/2” cubes.
Place tofu cubes on a sheet of parchment paper on a baking sheet, and bake for 10 minutes. Remove from oven. This just gives the tofu a nice golden color, but it is not at all necessary.
3. Grate the ginger and chop up the garlic, serrano pepper, and vegetables.
4. Mix the soy sauce, rice vinegar, water, corn starch and smoked paprika together in a small bowl until well blended.
5. In a large saute pan, cook garlic, ginger and serrano chilis with 1-2 tablespoons of water for several minutes until you begin to smell the delicious aroma and the ingredients have softened. Keep stirring and if using water, add more water as needed to keep mixture from burning. You can also use low sodium veggie broth for sauteeing.
6. Add carrots, onions, bell peppers, water chestnuts, and the blended soy sauce, rice vinegar, water, corn starch and smoked paprika mixture to the pan and continue cooking for about 5-6 minutes, stirring occasionally. Add a little water as necessary to keep contents from burning.
7. Add tofu, nuts (or PB2 powder) and the remaining vegetables with 1-2 more tablespoons of water and continue cooking for another 3-5 minutes or until all veggies are soft enough to eat but remain a little crunchy and bright in color. Stir occasionally and add a little water as needed to keep from burning. Taste a carrot to determine if the veggies are adequately cooked.
8. Add sesame seeds (if using) and give the veggies a stir to mix the seeds in.
9. Sample the dish and if it needs more flavor, add more of any of the seasonings you wish.
10. Turn off the burner. Allow veggie mixture to cool for a few minutes.
11. Serve over cauliflower rice, brown rice or quinoa and sprinkle with cilantro. You can also top the dish with a spoonful of avocado. Enjoy!