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Colorful Tofu Stir Fry

Extra-firm tofu is the secret to this flavorful stir fry. Pressing out the extra moisture helps the tofu maintain its shape while cooking. Tossing it in cornstarch creates a golden, crispy exterior when introduced to oil and heat. Add an array of fresh, colorful vegetables and you’ve got a satisfying meal that not only tastes delicious, but looks beautiful as well.

Tofu is a great way to enjoy plant-based protein. While protein and carbohydrates both supply 4 calories per gram, protein takes longer to digest. This means protein doesn’t affect blood sugar levels like carbohydrates. So including protein in a meal not only boosts satiety of meal, but it can also be helpful in stabilizing blood sugar levels.

NUTRITION

Calories 338, Carbohydrates 30 g (5 g fiber, 8 g sugars), Fat 16 g (2 g sat. fat, 7 g monounsat. 6 g polyunsat.), Protein 17 g, Cholesterol 0 mg, Sodium 457 mg

Ingredients

  • 1 (14-ounce) package extra-firm tofu, drained
  • 2 teaspoons cornstarch
  • 2 tablespoons canola oil (or other neutral oil), divided
  • 2 cups coleslaw mix
  • 1 red bell pepper, sliced
  • 1 cup snow peas, sliced in half on the diagonal
  • 1 teaspoon minced ginger
  • 2 green onions, thinly sliced on the diagonal
  • 1 tablespoon rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon honey
  • 1 tablespoon chili sauce or sriracha
  • ¼ cup chopped unsalted cashews (or peanuts)
  • 1 ⅓ cups cooked brown rice

Directions

  1. Place drained tofu on a paper towel-lined plate. Cover the tofu with a few additional paper towels, then place a cast iron pan or other heavy object directly on top. Let sit until most of the moisture has been pressed out, about 30 minutes.
  2. Cut tofu into ½-inch cubes and toss with cornstarch.
  3. Heat 1 tablespoon oil in a wok or large skillet over high heat. Add tofu; cook, stirring occasionally, until browned all over, 6 to 8 minutes. Transfer to a plate and set aside.
  4. Heat remaining 1 tablespoon oil in the wok. Add the coleslaw mix and bell pepper and cook, stirring, until vegetables are lightly browned and softened, about 2 minutes. Add the snow peas and cook until crisp-tender, about 1 minute. Stir in ginger and green onions, cook 30 seconds. Return cooked tofu to the pan and add the vinegar, soy sauce, honey and chili sauce (or sriracha) and toss to combine. Remove from heat and toss with cashews.
  5. Portion cooked rice into bowls and top with stir fry.