A 30/10 Recipe...

Tofu Stir Fry

RECIPE SUMMARY

 

Tofu Stir Fry

Makes 4 Servings: Counts towards 2 cups Vegetables, 1 tablespoon Oil, 1 Serving Dinner Meat

 

INGREDIENTS

 4 Personal Servings of Tofu, cut into 1-inch pieces
 4 tablespoon Olive Oil
 1½ cup Cauliflower, chopped
 1½ cup Broccoli, chopped
 1½ cup Zucchini, chopped
 1½ cup Mushrooms, sliced
 1 cup Onions, chopped
 1 cup Bell Pepper (of Choice), chopped
 3 Green Onions, sliced
 1 tablespoon Ginger, minced or grated
 ½ cup Lemon Juice
 ¾ cup Tamari

 

DIRECTIONS

1

Prepare the tofu by pressing it and cutting into 1-inch pieces.

2

In a large bowl, whisk together the tamari, lemon juice and ginger. Add the tofu and marinate for at least 1 hour.

3

In a wok or large skillet, stir fry the vegetables on high heat, starting with the broccoli and cauliflower as they take the longest, then add the bell pepper, onion and tofu. Stir frequently. Add in the mushrooms, green onions and tofu marinade. Allow to cook for a few more minutes; the vegetables should be tender but not soft.

 

Ingredients

 4 Personal Servings of Tofu, cut into 1-inch pieces
 4 tablespoon Olive Oil
 1½ cup Cauliflower, chopped
 1½ cup Broccoli, chopped
 1½ cup Zucchini, chopped
 1½ cup Mushrooms, sliced
 1 cup Onions, chopped
 1 cup Bell Pepper (of Choice), chopped
 3 Green Onions, sliced
 1 tablespoon Ginger, minced or grated
 ½ cup Lemon Juice
 ¾ cup Tamari

Directions

1

Prepare the tofu by pressing it and cutting into 1-inch pieces.

2

In a large bowl, whisk together the tamari, lemon juice and ginger. Add the tofu and marinate for at least 1 hour.

3

In a wok or large skillet, stir fry the vegetables on high heat, starting with the broccoli and cauliflower as they take the longest, then add the bell pepper, onion and tofu. Stir frequently. Add in the mushrooms, green onions and tofu marinade. Allow to cook for a few more minutes; the vegetables should be tender but not soft.

Tofu Stir Fry

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