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Healthy Tofu Stir-Fry
Extra-firm tofu holds its shape better while it is stir-fried with vegetables and seasoned with garlic, soy and a little lemon juice.
Ingredients
- 1 package of extra firm tofu
- 1 package of stir-fry veggies (I use carrots, mushrooms, bok choy, brocolli, cauliflower, celery, leeks, cabbage, zucchini)
- 1/4 tsp garlic paste
- 2-3 Tbsp reduced-sodium soy sauce
- 1/2 tsp of oil
- 1 tsp peanuts
- 1/4 lemon, squeezed
- Salt and cayenne pepper to taste
- For gravy (if desired):
- 1/4 cup coconut milk
- 1 tsp cornstarch dissolved in 2 tsps of cold water
- Cooked rice, if desired
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Method
Cut the tofu into 1/2-inch cubes and drain by blotting with paper towels. To a non-stick pan add 1/2 tsp oil; add garlic paste, peanuts and tofu; saute for 1-2 minutes on Medium-high heat. Remove. Then add veggies and 2-3 tbsp soy sauce to pan; stir briskly for 5-6 minutes on Medium-high heat. Add salt and cayenne pepper; mix gently but well. Sprinkle with a little water if needed to moisten. Return tofu to mixture; squeeze lemon over all. It can be served dry like this. If a sauciness or gravy is desired, add coconut milk and cornstarch. Stir for 3-4 minutes and serve with cooked rice, or just as is.
Notes: Constant and brisk stirring on medium-high flame for a short time avoids over-cooking of the veggies. Nonstick pan is ideal for stir-fry recipes to cut down on oil requirement and to avoid sticking of the tofu to the pan. This is a low-cal recipe which has only 190-200 calories and serves two.
Number of Servings: 2
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