Tofu and Vegetable Stir Fry Ww Core
Elevate your healthy eating game with this vibrant and flavorful Tofu and Vegetable Stir Fry, a Weight Watchers Core-friendly dish that's both nutritious and satisfying. Packed with protein-rich extra-firm tofu and a medley of colorful vegetables like broccoli, bell peppers, snap peas, and carrots, this recipe is a feast for the eyes and the palate. The tofu is pan-seared until golden and crispy, then tossed with a savory homemade sauce made from low-sodium soy sauce, rice vinegar, garlic, and ginger for an irresistible umami kick. Ready in just 30 minutes, this dish is perfect for busy weeknights and can be served as-is or paired with brown rice or quinoa for a hearty, wholesome meal. Easy to customize with your favorite veggies and naturally dairy-free and vegetarian, this stir fry is sure to become a weeknight favorite!
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Recipe Information
Ingredients
- 14 ounces Extra-firm tofu
- 2 cups Broccoli florets
- 1 medium Bell pepper (red, green, or yellow), sliced
- 1 cup Carrots, julienned
- 1 cup Snap peas
- 3 tablespoons Soy sauce (low-sodium)
- 2 tablespoons Rice vinegar
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 1 teaspoon Sesame oil
- 1 as needed Cooking spray
- 2 tablespoons Green onions, sliced (optional garnish)
Instructions
Press the tofu for at least 10 minutes to remove excess water. Once pressed, cut the tofu into 1-inch cubes.
In a small bowl, whisk together the soy sauce, rice vinegar, garlic, ginger, cornstarch, water, and sesame oil. Set the sauce aside.
Preheat a large non-stick skillet or wok over medium-high heat. Lightly spray with cooking spray.
Add the tofu to the skillet in a single layer. Cook for 3-4 minutes on each side until golden and crispy. Remove the tofu from the skillet and set aside.
In the same skillet, add the broccoli, bell pepper, carrots, and snap peas. Stir-fry for 5-6 minutes, until the vegetables are tender but still crisp.
Return the tofu to the skillet with the vegetables. Pour the sauce over the tofu and vegetables, tossing to coat evenly.
Cook for an additional 2-3 minutes, stirring frequently, until the sauce has thickened and everything is heated through.
Remove from heat and transfer the stir fry to a serving dish. Garnish with sliced green onions, if desired. Serve hot on its own or over brown rice or quinoa for a more filling option.
Nutrition Facts
Calories |
981 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1756 mg | 76% | |
| Total Carbohydrate | 70.7 g | 26% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 24.8 g | ||
| Protein | 78.8 g | 158% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2966 mg | 228% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 2179 mg | 46% | |
*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.
