Meatless Monday: Easy Tofu and Veggie Stir-fry

Okay, if you've read the title of this week's Meatless Monday Healthy Eating Challenge, and turned up your nose at a certain four-letter word, I am here to try to convince you that you really should try cooking with tofu.

I understand. Tofu can seem a bit odd if you've never cooked with it before, but cooking with it is easy and delicious, since tofu takes on the flavors of any sauce or other foods in a dish. The trick to cooking tofu is to coat it in either flour or corn starch and to saute it so it develops a bit of crust.

Tofu and Veggie Stir-fry

1 pound block, extra-firm tofu
1 tablespoon corn starch (or 2 tablespoons all-purpose flour)
1-2 tablespoons vegetable oil
3 cloves garlic, minced
1 small onion, diced
2 cups vegetables, cut in small pieces (broccoli, bell peppers, green beans, edamame, carrots, etc)
1/4 cup Soy-Vey Teriyaki, or other stir-fry sauce of your choice
3 cups cooked brown, white or jasmine rice

Slice the tofu and place on a clean dish cloth, folded in half.


Cover and place something on top to gently press out any extra moisture. Let sit in the towel for about ten minutes.

Cube in 1/2 - 1 inch pieces. Place in a bowl and toss with the corn starch.


Heat the oil in a large skillet or wok over medium-high heat. Once the oil is hot, place the tofu in the pan, allowing a bit of space between each piece.


Let cook for 3-4 minutes, then flip. You don't have to cook the tofu on all 6 sides, but make sure 2-3 sides have a good brown on them. Remove from the skillet or wok.

Add the garlic, onions and vegetables and stir-fry for 5-7 minutes or until the vegetables are crisp tender.


Add the tofu back to the pan, along with the sauce. Gently toss for 1-2 minutes.


Serve over 3/4 cup rice.

Serves 4.


So, are you ready? You can do this!

Here is your grocery list for the week:

Produce:
2 cups vegetables--such as broccoli, bell pepper, carrot, etc.
garlic
onion
1 pound extra firm tofu

Grocery:
Teriyaki sauce or other stir-fry sauce
3 cups cooked rice (1 cup uncooked)

Pantry:
vegetable oil
corn starch

Have a sweet weekend!
SPC