Low Fat Delicious Stir-Fried Tofu
Elevate your plant-based cooking with this "Low Fat Delicious Stir-Fried Tofu" recipe, a vibrant and healthy dish that’s perfect for dinner or meal prep. Packed with protein-rich extra-firm tofu and an array of colorful vegetables like broccoli, red bell peppers, and carrots, this stir-fry showcases layers of flavor enhanced by fresh ginger, garlic, and a tangy touch of lime juice. Lightly crisped tofu gets a flavorful coating of low-sodium soy sauce and cornstarch, while a dash of sesame oil and veggie broth keeps the dish light yet indulgent. Finished with toasted sesame seeds and green onions, it’s a wholesome, low-fat meal ready in just 30 minutes. Serve it solo or pair it with brown rice or quinoa for an easy, nutritious plate that's bursting with taste and texture!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp low sodium soy sauce
- 2 tbsp cornstarch
- 1 tsp sesame oil
- 3 tbsp vegetable broth
- 3 garlic cloves
- 1 tbsp fresh ginger
- 2 cups broccoli florets
- 1 red bell pepper
- 1 carrot
- 3 green onions
- 1 tbsp lime juice
- 0.25 tsp salt
- 0.25 tsp black pepper
- 1 tbsp toasted sesame seeds
Instructions
Begin by pressing the tofu: Wrap the tofu block in a clean kitchen towel or paper towels, place it on a plate, and set a heavy object on top (such as a cast iron skillet) to press out excess water. Leave it for at least 15 minutes.
While the tofu is pressing, prepare the vegetables. Mince the garlic and ginger, and slice the red bell pepper and carrot into thin strips. Cut the green onions into 1-inch pieces.
Once the tofu is pressed, cut it into 1-inch cubes. In a small bowl, combine 1 tablespoon of the low sodium soy sauce and cornstarch, and gently toss the tofu cubes in this mixture until coated evenly.
Heat a large non-stick skillet or wok over medium-high heat. Add the sesame oil and tilt the pan to coat evenly. Add the coated tofu cubes and cook for 6-8 minutes, turning occasionally, until the tofu is golden and crispy on all sides. Remove tofu from the skillet and set aside.
In the same skillet, add the minced garlic and ginger, and sauté for about 30 seconds until fragrant. Then add the broccoli florets, red bell pepper, and carrot strips, stir-frying for about 5 minutes until the vegetables are tender-crisp.
Incorporate the cooked tofu back into the skillet with the vegetables. Pour in the remaining 2 tablespoons of soy sauce, vegetable broth, lime juice, salt, and black pepper. Stir well to coat all ingredients in the sauce.
Cook for an additional 2-3 minutes until everything is heated through. Adjust seasoning to taste, if necessary.
Sprinkle the stir-fry with toasted sesame seeds and sliced green onions before serving. Serve hot as a standalone dish or alongside steamed brown rice or quinoa.
Nutrition Facts
Calories |
978 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.3 g | 64% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2578 mg | 112% | |
| Total Carbohydrate | 66.8 g | 24% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 12.9 g | ||
| Protein | 78.0 g | 156% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2960 mg | 228% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 1809 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
