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.

• Email Recipe
• Print Recipe
•        

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

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

Submitted By: mitali1234
View all recipes by this user