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Tofu Stir-Fry Rice Bowl
Nb persons: 6
Yield: 1 cup veggie and 1/2 cup rice
Preparation time: 30 min
Total time: 45 min
Source: CE 7/10
| 1.5 cups | brown rice, cooked according to directions |
| 4T | whole-wheat flour |
| 1.5 t | onion powder |
| 1 t | garlic powder |
| 1/8 t | cayenne pepper |
| 2 t | ginger powder, divided |
| 14 oz. | firm low-fat tofu, cut into cubes |
| 1/2 | red bell pepper, juliennned |
| 1 | carrot, julienned |
| 1 stalk | celery, chopped |
| 1 | yellow onion, diced |
| 6 oz. | frozen snow peas |
| 2 T | low-sodium soy sauce |
| 1 T | apple cider vinegar |
Stir flour, onion powder, garlic powder, cayenne and 1 t ginger powder. Coat tofu cubes and set aside. Heat skillet on high for 1 min; mist with cooking spray for one min; reduce heat to med-high and saute tofu for 3-5 mins, flipping halfway through, until lightly browned. Remove tofu from skillet and set aside. Saute bell peppers, carrot, celery, onion and peas until cooked, 3-4 mins.
In another bowl, whisk 1 t ginger powder, soy sauce, and vinegar. Reduce heat of veggies to med-low and pour soy sauce on top of veggies. Add tofu and cook for 2 mins. Remove and serve 1 cup tofu-veggie mix over 1/2 c rice.
Nutritional info: Calories: 284; Fat: 5g; Sat: 1g; Carbs: 48g; Fiber: 4g; Sugars: 4g; ProteinL 12g; Na: 357mg; Chol: 0mg.
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