Trying to eat more plants? Think tofu. It’s mild, so all it needs is a flavor-packed sauce. (Bonus: Unlike chicken, tofu is just about impossible to overcook.) No bell pepper? Try carrots, snow peas, or zucchini.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org. 

Serves: 4
Time: 25 minutes

Ingredients

  • 1 14 oz. package extra-firm tofu
  • 3 cloves garlic, minced
  • 1 Tbs. + 1 Tbs. neutral-tasting oil (grapeseed, safflower, or sunflower)
  • ½ bell pepper, sliced
  • 1 onion, sliced
  • 1 jalapeño, sliced (optional)
  • ¼ cup reduced-sodium soy sauce
  • ¼ cup dry sherry
  • 1 Tbs. maple syrup
  • 1 tsp. cornstarch
  • 2 cups cooked brown rice

Instructions 

  1. Cut the tofu into triangular slabs. Blot dry with a towel.
  2. In a small bowl, combine the garlic and 1 Tbs. oil. Set aside.
  3. In a large nonstick pan over medium-high heat, heat the remaining 1 Tbs. oil until shimmering. Sauté the tofu until browned on both sides, 5–8 minutes. Remove from the pan.
  4. In the same pan, stir-fry the bell pepper, onion, and jalapeño until tender-crisp, 1–2 minutes. Remove from the pan.
  5. Add the reserved garlic and oil to the pan. Stir-fry for 30 seconds. Whisk in the soy sauce, sherry, maple syrup, cornstarch, and ½ cup water. Cook until thickened, 2–3 minutes.
  6. Return the tofu and vegetables to the pan. Toss with the sauce. Serve with the rice.

Nutrition Information

Per serving (1 cup stir-fry + ½ cup brown rice):

  • Calories: 340
  • Total fat: 13 g
  • Sat fat: 1.5 g
  • Carbs: 38 g
  • Fiber: 4 g
  • Total sugar: 6 g
  • Added sugar: 3 g
  • Protein: 14 g
  • Sodium: 590 mg
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