Tofu Vegetable Stir-Fry with Brown Rice
Enjoy a healthy Tofu Vegetable Stir-Fry with Brown Rice, an easy-to-make recipe packed with protein and nutritious veggies perfect for weight loss.
Calories: 440kcal
Servings:
Ingredients
- 4 ounces per person firm or extra-firm tofu
- 2 cups vegetable stir fry blend frozen or fresh, pre-chopped
- 1 cup cooked brown rice
- 3 Tbsp canned sliced water chestnuts
- ¼ cup shelled edamame or peas
- 2 to 3 Tbsp reduced-sodium soy sauce or alternative
- 2 to 4 Tbsp water if needed
Instructions
Tofu Preparation
- Drain tofu well. If desired, press tofu to remove excess water. (This isn’t necessary but gives tofu a more hearty texture.)
- Cut into 2 inch cubes.
- Drizzle cubes with 1 Tbsp soy sauce and cook in skillet over medium heat until tofu cubes are hot throughout and crispy on the outside.
Vegetable Stir-Fry
- Cook stir fry according to package directions, adding water chestnuts and edamame or peas when cooking.
- Use water as needed to prevent sticking.
Serve
- Serve over brown rice and drizzle with soy sauce.
WW Information
Notes
Gluten-Free: Be sure to use gluten-free soy sauce.
Nutrition
Calories: 440 kcalCarbohydrates: 76 gProtein: 25 gFat: 6 gSaturated Fat: 1 gPolyunsaturated Fat: 2 gMonounsaturated Fat: 1 gSodium: 1292 mgPotassium: 1265 mgFiber: 12 gSugar: 7 gVitamin A: 1134 IUVitamin C: 163 mgCalcium: 184 mgIron: 6 mg
