Stir Fried Tofu And Vegetables

by Dr. Stephen Sinatra
Filed Under: Recipes
Last Reviewed 02/06/2014

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

See more heart-healthy vegetable recipes or search all heart-healthy recipes.

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