Tofu stir fry
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Nutrition balance score
Great
Glycemic Index
41
Low
Glycemic Load
9
Low
Nutrition per serving
Calories132 kcal (7%)
Total Fat2.6 g (4%)
Carbs21 g (8%)
Sugars6.4 g (7%)
Protein7.7 g (15%)
Sodium318 mg (16%)
Fiber4.2 g (15%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1 cupbrown rice
cooked
1 blockfirm tofu
pressed and cubed
1 cupedamame
shelled
2 cupsbroccoli florets
1red bell pepper
sliced
1yellow bell pepper
sliced
2carrots
julienned
1 cupsnap peas
1onion
small
3cloves garlic
minced
1 Tbspfresh ginger
grated
0.25 Cuplow-sodium soy sauce
or tamari
1 Tbsprice vinegar
1 Tbspmaple syrup
1 Tbspcornstarch
mixed with 2 tbsp water, optional, for thickening
sesame seeds
for garnish
Instructions
Step 1
1. Prepare the Brown Rice: Cook brown rice according to package instructions. Set aside.
Step 2
2. Prepare the Tofu: Press the tofu to remove excess water. Cut into cubes and set aside.
Step 3
3. Steam the Vegetables: In a steamer basket, steam broccoli, carrots, and snap peas until tender-crisp, about 4-5 minutes.
Step 4
4. Stir-Fry the Tofu: In a large non-stick pan or wok, add the tofu cubes and cook until golden brown on all sides. Remove from the pan and set aside.
Step 5
5. Cook the Aromatics: In the same pan, add a splash of water (to keep it oil-free) and sauté the onion, garlic, and ginger until fragrant, about 2-3 minutes.
Step 6
6. Combine Ingredients: Add the steamed vegetables, bell peppers, edamame, and tofu back into the pan. Stir to combine.
Step 7
7. Prepare the Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, and maple syrup. Pour over the vegetable and tofu mixture. If you prefer a thicker sauce, add the cornstarch slurry (cornstarch mixed with water) to the pan. Stir well to coat the vegetables and tofu.
Step 8
8. Serve: Serve the stir-fry over a bed of cooked brown rice. Garnish with sesame seeds and chopped green onions.
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