Winner! Winner! Tofu Dinner.
No, I haven’t lost it. Yet. But I agree we’ve gone a little soy crazy over here. The Mom in me wants to make sure I give you enough soy meal options to try if you need to control those hot flashes. If you missed my post on soy and hot flashes read here first. And make sure you also try my Triple Berry Soy Smoothie or Steph’s Tasty Curry Veggie Bowl, too. Now go and make this Walnut Broccoli and Tofu Stir Fry for dinner the next time you’re thinking it time for “Chinese take-out.”
When you calculate the time spent driving to and from the restaurant, you can make this meal faster than takeout. And its sooooooooo much healthier! Do I need to go there about restaurant Chinese food? Might as well ask for oil with a side of veggies. Okay, kinda kidding but don’t kid yourself in the health factor of take-out food. This home made stir fry meal is just what you need and its really good too!
A light and tasty vegetarian stir-fry using tofu, veggies and walnuts. The health factor is over the top. High Fiber, Vegetarian, Dairy Free, Egg Free, Peanut Free, Fish Free, Shellfish Free
- 1 container (14 ounces) extra firm tofu
- 1/4 cup, reduced-sodium, soy sauce
- 3 tablespoons honey
- 2 tablespoon rice vinegar
- 1 1/2 teaspoons cornstarch
- 4 cups broccoli florets
- 2 tablespoons, sesame oil
- 1 red bell pepper, chopped
- 1 tablespoon minced fresh ginger
- 3 garlic cloves, minced
- 1/2 cup walnuts, lighted chopped
- 4 cups cooked brown rice
- Place the tofu on a clean dish towel set on a dinner plate. Top with a second paper towel and another dinner plate. Place a heavy book or can on top and leave for 20 minutes to press excess water from the tofu.
- Combine the soy sauce, honey, vinegar, and cornstarch in a small bowl. Set aside
- Place the washed and chopped broccoli in a bowl and microwave for 3 minutes until bright green. You can also steam quickly but I think microwaving is easier.
- Transfer the tofu to a cutting board and cut into 1/2" to 3/4" cubes. Heat 1 tablespoon of sesame oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, flipping each piece over for 4 to 5 minutes, or until lightly golden. Transfer the tofu to a plate and set aside.
- Heat the remaining 1 tablespoon of oil in the skillet. Add the pepper and cook, stirring occasionally, for 1 minute. Add the ginger and garlic and cook for 30 seconds, or until fragrant. Stir in the broccoli and tofu, and cook for 1 1/2 minutes, or until hot. Stir the soy sauce mixture to warm and thicken sauce for 1 minute. Remove from the heat and top with walnuts. Serve over the rice.
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