Tofu Stir Fry
Ingredients
  • 1cup Chicken broth, fat-free, low-sodium240 ml
  • 5 – 1/4cup Fresh or frozen stir-fry vegetables680g, about 2 – 12oz packages
  • 1tbsp Soy sauce, reduced-sodium, divided15 mL
  • 3/4cup Firm tofu340 g
  • 4tsp Canola oil20 ml
  • 3/4cup Brown rice, cooked190 ml
Instructions
  1. In a non-stick pan, heat 10 mL (2 tsp) of canola oil at medium-high heat. Add tofu and stir-fry until golden and then add 15 mL (1 tbsp) soy sauce. Stir-fry for another 1 minutes, turn off the heat and set the tofu aside
  2. If you are using frozen vegetables, use a steamer to cook and defrost the vegetables for about 15 minutes or until the vegetables are soft and cooked. Heat another 10 mL (2 tsp) of canola oil at medium heat and stir-fry the vegetables for 1 to 2 minutes. If you are using fresh vegetables, omit the steaming and stir-fry the vegetables for 4 to 5 minutes
  3. Add chicken broth and continue cooking for another 5 minutes at medium-high heat then stir in the cooked tofu. Stir-fry for another 1 minute and turn off the heat
  4. Serve the tofu with 1/4 cup of rice