Tuesday, March 15, 2016

Sweet and Sour Tofu Stir Fry (Simple Way to Eat Less Meat)

When was the last time you whipped up a healthy stir fry without adding meat? When cooked properly, carnivores (like me) can learn to love healthy stir fries that center around tofu!

Simple, and delicious, alternative to preparing a stir-fry centered around meat.

Does tofu's cheese-like texture turn you off? One option is to slice it into matchsticks so you don't notice it as much. For this recipe I cut the tofu into both matchsticks and cubes because I like how the different shapes make this sweet and sour stir fry look!

The great thing about tofu is it will absorb any flavor if you drain and press the water from it first. To do so, slice your block of firm or extra-firm tofu into thick slices and lay them flat on a paper-towel-lined baking sheet. Cover with more paper towels and store in the fridge with a weighty object, like a heavy skillet, on top. Give the paper towels about thirty minutes to absorb the water from the tofu.

When the tofu is pressed dry (it will still be damp), let it marinate in your stir fry sauce as you chop and cook the vegetables. The tofu will absorb the sauce's wonderful flavors and makes it taste extra good!

Sweet and Sour Tofu Stir Fry with bell peppers, baby carrots and sliced green onions

Once the vegetables are cooked, the last step is to lightly brown the marinated tofu in the wok. I really enjoyed this stir-fry! It was a welcome, and easy, way to take a break from eating meat. Enjoy!

Sweet and Sour Tofu Stir Fry

Makes: 4 Servings
Hands-on Time: 15 minutes
Cook Time: 10 minutes

  • 8 oz / 227 g extra-firm tofu
  • 2 Tbsp. lemon juice (juice from ½ a lemon)
  • 1 Tbsp. grated fresh ginger
  • 2 Tbsp. ketchup
  • 1 Tbsp. reduced-sodium soy sauce
  • 1 Tbsp. honey
  • Pinch or two red pepper flakes
  • 1 small red bell pepper and 1 small yellow bell pepper, each cored and chopped
  • 1 cup baby carrots, sliced into matchsticks
  • 2 green onions, white and dark green parts separated
  • 2 Tbsp. peanut or canola oil
1. Drain tofu, cut into thick slices and press dry with paper towel (as per blog post). Then either cut the tofu slices in to matchsticks, cubes or both (I did half matchsticks and half 1-inch cubes). Place in a bowl.

2. In a small bowl, whisk together lemon juice, ginger, ketchup, soy sauce, honey, and red pepper flakes. Pour sauce over tofu.

3. Heat 1 tablespoon of oil over medium-high heat in a wok or large skillet. Add bell peppers, carrots and white parts of green onion. Cook and stir until vegetables begin to soften, about 3 to 4 minutes. Remove from wok and set aside in a bowl.

4. Heat remaining 1 tablespoon of oil in wok. Add tofu. Cook until tofu just begins to brown, about 3 to 4 minutes. Return vegetables to wok with remaining green onions. Toss to combine ingredients. Serve hot.


Sweet and Sour Tofu Stir Fry: Simple and easy way to eat less meat.

Brent Garell from Cookapalooza

Brent Garell is the author of The Cook-a-Palooza Experience and 15-Minute Money Saving Meals for Students. When he is not enjoying the outdoors, he is on the look-out for simple #mealprep solutions to fit healthy and responsible meals into his family's busy schedule. Let's see what works!

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