Are you looking for delicious, healthy food recipes that won't derail your diet? This low-calorie tofu stir-fry is the perfect solution! Packed with flavor and vibrant vegetables, this easy recipe is ready in under 30 minutes, making it an ideal quick dinner idea for busy weeknights. It's a fantastic example of homemade cooking that's both satisfying and guilt-free. This recipe is among the best recipes for those seeking healthy meals without compromising on taste.
Ingredients:
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1 tbsp olive oil
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 cup broccoli florets
- 1 cup snow peas
- 1/2 cup low-sodium soy sauce (or tamari for gluten-free)
- 2 tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 1 tsp sesame oil
- 1/2 tsp red pepper flakes (optional)
- Sesame seeds for garnish (optional)
- Cooked brown rice or quinoa for serving (optional)
Instructions:
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Prep the Tofu: Pressing the tofu is crucial for removing excess water and achieving a firmer texture. Wrap the tofu block in a clean kitchen towel or paper towels and place a heavy object (like books or a cast iron skillet) on top for at least 15-20 minutes. Once pressed, cube the tofu.
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Stir-Fry the Vegetables: Heat the olive oil in a large wok or skillet over medium-high heat. Add the onion and bell peppers and stir-fry for about 5 minutes, until slightly softened. Add the garlic and ginger and cook for another minute until fragrant.
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Add Tofu and Broccoli: Add the cubed tofu and broccoli florets to the wok. Stir-fry for 5-7 minutes, until the tofu is lightly browned and the broccoli is tender-crisp.
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Finish the Dish: Stir in the snow peas, soy sauce, rice vinegar, honey (or maple syrup), sesame oil, and red pepper flakes (if using). Cook for another 2-3 minutes, until the sauce has thickened slightly and the snow peas are bright green.
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Serve and Enjoy: Garnish with sesame seeds, if desired, and serve hot over cooked brown rice or quinoa for a complete and satisfying meal.
Cooking Tips for the Best Results:
- Pressing the Tofu: Don't skip this step! Pressing the tofu helps it absorb the flavors of the sauce and prevents it from becoming soggy.
- Don't Overcrowd the Pan: Work in batches if necessary to ensure the tofu and vegetables cook evenly and get nicely browned.
- Adjust the Seasoning: Taste the stir-fry before serving and adjust the seasoning to your preference. You can add more soy sauce for saltiness, honey for sweetness, or red pepper flakes for heat.
Variations:
- Add Protein: Include cooked chicken, shrimp, or chickpeas for extra protein.
- Change the Veggies: Feel free to substitute your favorite vegetables, such as carrots, mushrooms, zucchini, or bok choy.
- Spice it Up: Increase the amount of red pepper flakes or add a dash of sriracha for a spicier kick.
Nutritional Information (per serving, approximate):
Calories: Approximately 300-350 Protein: 20-25g Fat: 10-15g Carbohydrates: 25-30g
This low-calorie tofu stir-fry is a fantastic example of easy recipes that are both delicious and healthy. It's a perfect quick dinner idea, offering a satisfying meal without the guilt. Enjoy this simple yet flavorful dish, showcasing the versatility and health benefits of tofu in homemade cooking!