Veggie and Tofu Stir-fry

October 16, 2014

Okay, I just had to spend a minute googling if stir-fry was one word, hyphenated or two separate words. Things you can do to get off track. Of course while I was googling there was a good looking image of another stir-fry recipe and down the rabbit hole I went.

Fifteen minutes later…I’m back.

If I’m lucky, you understand where I’m coming from and might even be reading this post as your own stalling/distraction technique.

I’m still not sure if stir-fry should be two separate words or hyphenated. I’m taking a shot.

 

I am not strictly a vegetarian, though I was for many, many years. Most days I still prefer a mainly veggie meal. I came across this recipe on the blog Iowa Girl Eats (The name of her blog alone peaked my midwestern heart).

I was feeling pretty lazy and didn’t want to deal with all the veggie cutting, so I grabbed a bag of frozen veggie mix from the freezer and sauteed those lil buggers up. The thing that took the longest was draining and cooking the tofu, but totally worth it. I love it when the tofu is hard on the outside. Fried is even better, but this is a blog about healthy choices. 😉

Happy Eating!
Meg

Veggie and Tofu Stir-fry

Yield: 3 – 4
Time: 30 – 40 minutes

Ingredients: 

  • Tofu Extra-firm (or if you want chicken instead, 1lb chicken breast cut into bite-sized pieces)
  • 1/4 cup low-sodium soy sauce (check for gluten free if necessary)
  • 1 Tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 2 garlic cloves, minced
  • 1/2 teaspoon fresh grated ginger
  • 1/4 teaspoon red pepper flakes (depending on the amount of heat you like)
  • 1/2 – 3/4 cup chicken broth (check for gluten free if necessary)
  • 2 teaspoons cornstarch
  • 1 Tablespoon canola oil
  • 6 cups assorted vegetables
  • Sesame seeds (garnish)
  • Cooked rice, for serving



Directions:

  1. Drain tofu and roll up in paper towel. Place heavy pain on top to help squeeze out excess water. (I let mine sit for 10 minutes.)
  2. In bowl add soy sauce, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes.
  3. Remove tofu from paper towel and cut into strips. Add tofu to sauce. Allow to marinate for 10 minutes in the fridge.
  4. Heat up oil in your wok. Remove the tofu from the marinade and place in your wok.
  5. With the sauce that’s left, add chicken broth and corn starch while whisking to avoid lumps.
  6. Remember to turn your tofu so it can brown and harden on all sides. This took me about 10 – 15 minutes. Once done, remove the tofu and set it aside.
  7. Turn your heat to high and add remaining canola oil with your veggies. If you have fresh veggies, add them in the order that it takes them to cook. (ex. brocoli before corn) Stir-fry until vegetables are just tender.
  8. Add cooked tofu and sauce. Cook until thickened, 2 – 3 minutes. Serve over cooked rice with some sesame seeds to garnish.

Recipe slightly adapted from Iowa Girl Eats.

 

 

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