Super Stir Fry
Ingredients
- 1 (12 ounce box) extra firm tofu, cubed ⓘ
- 1/2 tsp garlic powder ⓘ
- 1 to 2 tablespoons soy sauce (regular or reduced sodium) ⓘ
- 1 to 2 tablespoons hoisin sauce
- 1 to 2 teaspoons hot sauce (to taste) ⓘ
- 2 to 4 tablespoons oil, divided ⓘ
- 1 medium onion, chopped ⓘ
- 2 garlic cloves, chopped
- 2 carrots, peeled and sliced ⓘ
- 1 cup broccoli florets ⓘ
- 1 small zucchini, sliced ⓘ
- 1/2 cup chopped tomatoes, 1 medium or 12 grape tomatoes ⓘ
- 1 small head bok choy, chopped ⓘ
- 1 to 2 teaspoons soy sauce ⓘ
Instructions
- In a bowl, combine the tofu, garlic, soy sauce, hoisin and hot sauce.
- Let marinate while you prepare the vegetables.
- Cook rice according to the package directions.
- While the rice cooks, divide the oil between 2 frying pans, one for the vegetables and one for the tofu.
- Add the tofu to one pan and cook over medium heat, turning the cubes to brown on all sides.
- This will take a bit of time.
- Heat the vegetable pan over medium high heat.
- Start with the veggies that take longer to cook, and them add the softer, quicker cooking ones.
- Add the onions, garlic and carrots and cook for 3 to 5 minutes.
- Add the broccoli and cook for 3 minutes.
- Add the zucchini, tomatoes and bok choy and cook for 3 minutes.
- Add the sesame oil, hoisin, curry powder and soy sauce.
- Stir and cook 2 to 3 minutes, then gently blend in the cooked tofu and heat for another 1 to 2 minutes.
- Serve over rice.
- *This can also be served over noodles.
- *
Nutrition & Diet Analysis (per serving)
864
kcal
43% DV
Protein
Fat
Carbs
Diet fit
High-fiber
Contains
Soy
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).