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
- Cut the tofu into triangular slabs. Blot dry with a towel.
- In a small bowl, combine the garlic and 1 Tbs. oil. Set aside.
- 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.
- In the same pan, stir-fry the bell pepper, onion, and jalapeño until tender-crisp, 1–2 minutes. Remove from the pan.
- 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.
- 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
