Stir Fried Tofu And Vegetables
A Heart-Healthy Vegetable Recipe
- 1 2-oz package of firm tofu
- 2 Tbsp. low-sodium soy sauce
- 3 tsp. toasted sesame oil, divided
- 2 cups broccoli florets
- 1 orange pepper, chopped
- 1 medium zucchini, sliced
- 1 cup pea pods
- 2 tsp. cornstarch
- ½ cup unsweetened apple juice
- 1 Tbsp. honey
- 1 tsp. ground ginger
- ¼ cup water
- 1 tsp. low-sodium or less-sodium instant chicken bouillon (available in health food stores)
- ½ cup brown rice, cooked according to package directions
Marinate tofu in soy sauce for 10 minutes. Heat 1 tsp. sesame oil in a large frying pan over medium-high heat. Remove tofu from soy sauce and reserve any remaining soy sauce. Lightly sauté tofu on both sides and remove to a plate. Heat remaining 2 tsp. of sesame oil in the pan and sauté broccoli, covered, for 5 minutes until lightly brown. Remove cover, add orange pepper, and sauté until pepper is tender. Add zucchini and cook for 3-5 minutes, or until zucchini is tender. Add pea pods and cook 1 minute. Remove all vegetables from the pan. Mix together cornstarch, apple juice, honey, ginger, water, instant bouillon, and any remaining soy sauce in a small bowl. Add this mixture to the frying pan and cook till bubbly. Add vegetables and tofu and heat through. Serve over rice.
Makes 2 servings.
Nutrition Facts (per serving): Calories 510, Fat 17g, Sodium 680mg, Carbs 73g, Fiber 7g, Protein 22g
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Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
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