Tofu Stir Fry

Tofu Stir Fry

November 28, 2016
Tofu Stir Fry for diverticulitisTofu Stir Fry for diverticulitis
Course
Serves 4

This dish is a healthier alternative to traditional stir-fry and the brown rice has more fiber than white rice.


Ingredients

  • 14 Ounces
    firm tofu, drained, patted dry and cut into thick slices
  • 1/4 Cup
    whole wheat flour
  • 1 Tablespoon
    canola oil
  • 1/2 Cup
    olive oil
  • 2 Tablespoons
    balsamic vinegar
  • 1 Tablespoon
    Dijon mustard
  • 3 Tablespoons
    low sodium soy sauce
  • 1/2 Cup
    onions, sliced
  • 1/2 Cup
    carrots, sliced
  • 1 Cup
    green beans, ends cut
  • 1 Cup
    cabbage, chopped
  • 1 Cup
    brown rice, cooked

Instructions

  1. In a shallow bowl or plate, mix tofu with flour until evenly coated. In a non-stick pan, heat canola oil over medium-high heat. Add tofu and cook until lightly brown. Remove from pan and put aside.

  2. Prepare dressing by whisking together olive oil, vinegar, mustard and soy sauce.

  3. In same pan, combine 2 tablespoons of the dressing mixture with onions, carrots, green beans, soy beans and cabbage.

  4. Stir fry for 10 minutes or until vegetables are tender. Add remaining dressing mixture and tofu. Mix. Cook for 2 minutes, stirring gently.

  5. Serve over hot brown rice.

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