WIC Works Resource System
U.S. Department of Agriculture
Keep your evenings relaxed with this yummy, simple stir fry! Stir fry is a great way to incorporate tofu into a meal. The vegetables in this dish also add a variety of vitamins, minerals, and colors to your plate. This quick meal can be whipped up in just over a half hour and is sure to satisfy the whole family!
Ingredients
1 c broth (chicken or vegetable)
2 T less sodium soy sauce
1 T corn starch
1 t garlic powder
1 T vegetable oil
5 c vegetables (fresh or frozen, sliced)
1 pk firm tofu (8 ounces, cut in 1 inch pieces)
6 c brown rice (cooked)
Yield amount
6 ServingsPreparation time
15 minutes
Cooking time
20 minutes
Total time
35 minutes
Instructions
- Wash hands and then rinse vegetables before getting started.
- Mix together broth, soy sauce, corn starch, and garlic powder. Set aside.
- Heat oil in a large skillet and add vegetables.
- Cook for 5 minutes over high heat, stirring often.
- Remove vegetables from pan into a bowl and set aside.
- Place tofu in skillet and cook on high heat until golden brown, or 5-7 minutes.
- Lower heat and add vegetables back to skillet.
- Pour broth mixture over vegetables and tofu and cook for 2 minutes, stirring constantly until liquid thickens.
- Serve over cooked rice.
Notes
Tear tofu into chunks rather than cutting it into 1 inch cubes for a more “meaty” look.
Have vegetables in the fridge that you don’t know how to use? Use them in this stir fry! You can’t go wrong with any combination of vegetables for this recipe.
For a standard stir fry, try vegetables such as carrots, onions, snow peas, and peppers.
Equipment you’ll need:
- Colander
- Knife
- Cutting board
- Measuring cups and spoons
- Large skillet
- Mixing spoon
