TOFU STIR-FRY WITH BROWN RICE RECIPE
This tofu stir-fry with brown rice recipe is a delicious and healthy option for a quick and easy meal. It combines marinated tofu with a colorful array of vegetables, all stir-fried to perfection and served over fluffy brown rice. The tofu adds a protein boost, while the vegetables provide essential vitamins and minerals. The flavors are enhanced with a savory sauce, making it a satisfying and flavorful dish. Enjoy this tofu stir-fry with brown rice as a nutritious and tasty option for lunch or dinner.
INGREDIENTS
- 1 block of firm tofu, drained and cubed
- 2 cups cooked brown rice
- 1 cup mixed vegetables (such as bell peppers, broccoli, carrots)
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch mixed with 2 tablespoons water (optional, for thickening the sauce)
- Salt and pepper to taste
- Fresh cilantro or green onions for garnish
INSTRUCTIONS
- Heat sesame oil in a large skillet or wok over medium heat.
- Add minced garlic and grated ginger and sauté for 1 minute until fragrant.
- Add the tofu cubes to the skillet and cook for 5-7 minutes, flipping occasionally, until they are golden brown on all sides.
- Remove the tofu from the skillet and set it aside.
- In the same skillet, add the mixed vegetables and stir-fry for about 3-4 minutes until they are slightly tender.
- Meanwhile, in a small bowl, whisk together soy sauce and rice vinegar to make the sauce.
- Push the vegetables to one side of the skillet and add the sauce to the other side.
- If desired, add the cornstarch-water mixture to the sauce and stir well to thicken it.
- Add the tofu back to the skillet and stir to combine everything.
- Cook for an additional 2-3 minutes until the tofu is heated through and the sauce has coated everything.
- Season with salt and pepper to taste.
- Serve the tofu stir-fry over cooked brown rice and garnish with fresh cilantro or green onions.
WEIGHT LOSS TIPS
Marinate the Tofu: Marinating tofu before stir-frying can enhance its flavor. Use a combination of low-sodium soy sauce, ginger, garlic, and a touch of sweetener like honey or maple syrup. Marinating for at least 30 minutes allows the flavors to penetrate the tofu, making it more delicious.
Choose Colorful Vegetables: Opt for a variety of colorful vegetables like bell peppers, broccoli, carrots, snap peas, and mushrooms. These vegetables are packed with essential nutrients, fiber, and antioxidants, making your stir-fry more nutritious and satisfying.
Use Healthy Cooking Methods: Instead of deep-frying or using excessive oil, opt for healthier cooking methods like stir-frying in a non-stick pan or using a small amount of cooking spray. This helps reduce unnecessary calories and fat while still achieving a delicious result.
Mindful Portion Control: While tofu stir-fry with brown rice is a healthy option, portion control is key for weight loss. Pay attention to the serving sizes of tofu, rice, and vegetables to maintain a balanced calorie intake. Include a generous serving of vegetables to make your meal more filling without adding excessive calories.
NUTRITION VALUE
- This recipe makes approximately 2 servings.
- Each serving contains approximately:
- Calories: 350
- Protein: 18g
- Carbohydrates: 40g
- Fat: 14g
- Fiber: 6g
